A.
Every 90 sec for 12min
1 Hang Power Clean + 2 Hang Clean
*Must hang on to the bar for full complex
B.
Front Squat
5 @ .40
5 @ .50
3 @ .60
3 @ .70
3 @ .80
3 @ .90
*2min rest between sets
C.
3 Rounds of:
10 Good Mornings
10 One Arm DB Rows (per arm)
*AHAP, but go conservative on good mornings since this is the first time we’ve done them in a while.
D.
4 Rounds:
Min 1: ME Freestanding HS Hold
Min 2: ME Parrallette L-Sit Hold
Min 3: ME DUs
Min 4: Rest
*For HS hold and L-Sit hold as long as possible. Once you fail, if there is still time left in the minute, attempt again.
E.
6 Rounds of:
1min to complete:
15 Box Jumps (24, 20)
ME Thrusters (115, 75)
3min rest after each round
A- up to 205
B- up to 250
C- 95lbs and 60 lbs
D- complete
E- 7 thrusters for 5 rds, 6 on last rd.
A. up to 235
B. up to 255
C. 95/135
D. complete
E. Skipped. I’m starting Triathlon training stuff this week, so I’ll be pretty light on the metcons. D was enough for me today.
A. Wrist pain so built up heavy deads. 225-275-315-405-440 PR.
B. back squat instead of fronts to save wrist
135-160-180-210-240-275 fail
C. No go
D. Complete.
E. Did 4 rounds no thrusters did wall balls