May 23, 2017
Strength:
A. Cleans (Squat Cleans)
2 x 5 @ 40%
2 x 5 @ 50%
2 x 5 @ 60%
B. Pull ups
Rx:
30 Pull ups
20 Chest-to-Bar Pull ups
10 Deadhang Pull ups
*These are to be done as is, no scaling or bands.
Scaled:
1. 5 x 5+3 Ring Rows + Negative (3 sec on last 3)
2. 3 x 6-10 Pull ups w/ Band
Metcon:
6 Rounds for time of:
12 Hang Cleans (115lb/75lb)
1 Rope Climb (15′) (Rx+ Legless Rope Climb)