May 2, 2017
Strength:
A. Cleans (Squat Cleans)
5 @ 65%
5 @ 75%
3 @ 85%
*These Do Not have to be Touch & Go. Take your time on the higher percentages and hit each rep.
B. Pull ups
Rx:
1. 3 sets of: Max Effort Deadhang Pull ups
2. 3 sets of: 10 Hollow Body to Reverse Hollow Body (kip)
Scaled:
1. 3 sets of: Max Effort Ring Rows
2. 3 sets of: 3-5 Hollow Body to Reverse Hollow Body (kip)
Metcon: (For time)
10 to 1 reps of:
Front Squats (135lb/95lb)
Bar Facing Burpees