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Saturday 12.08.2018

POSTED ON December 7, 2018

Saturday | 12.08.2018

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Warm Up:
 
5 clean high pulls
5 hang power clean
:15 dead hang
5 hollow to arch kip
 
x3 sets
 
Foundation:
 
EMOM 8
 
3 power clean
 
75-85% of 1RM Power Clean
 
Metcon:
 
RX (Level 1)
50 air squats
12 hang power clean 135/95
6 bar muscle ups
 
3 rounds for time
Intermediate (Level 2)
 
50 air squats
12 hang power clean 115/80
4 bar muscle ups
 
3 rounds for time
 
Beginner (Level 3)
 
50 air squats
12 hang power cleans 95/65
10 jumping chest 2 bar
 
*option to do jumping bar muscle up transition 5 reps.
 
Cool Down:
 
3 rounds for quality
 
1min fire logs L/R
1min seated straddle
1min puppy dog w/10 shoulder rolls

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