May 9, 2017
Strength:
A. Cleans (Squat Cleans)
3 @ 70%
3 @ 80%
3 @ 90%
*Reps Do Not have to be Touch & Go, but if you can try it. Focus should be on hitting each rep successfully, not how fast you can do the set.
B. Pull ups
Rx:
1. 3 Cycles of: 5 Hollow Body + Press Down
2. 3 sets of: Max Effort Kipping Pull ups (standard kips)
Scaled:
1. 3 Cycles of: 3 Hollow Body + Press Down
2. 3 sets of: Max Effort Kipping Pull ups w/ band assistance
Metcon: (For time)
50 Medicine Ball Cleans (20lb/14lb)
25 Push Jerks (155lb/115lb)
50 Medicine Ball Cleans