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Saturday 12.22.2018

POSTED ON December 21, 2018

Saturday | 12.22.2018

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Warm Up:  

 

5 Clean High Pulls

5 Hang Power Clean

5 Pendlay Rows

5 Tuck Jumps 

 

x2-3 sets  

 

Foundation: 

 

A.  EMOM 8min  2-3 TnG Power Clean @75-80% 

 

*Focus on barbell cycling 

 

Metcon:

 

RX (Level 1)  

 

3 Power Clean 185/125

7 Handstand Push-ups 

 

7 Rounds For Time 

Intermediate: (Level 2)  

 

5 Power Clean 155/105

7 Handstand Push-ups with 2in riser (abmat) 

 

7 Rounds For Time 

 

Beginner: (Level 3) 

 

3 Power Clean 115/85

10 Deficit Push-ups 4in 

 

7 Rounds For Time 

 

Cool down: 

 

3 Rounds For Quality 

 

10 Prone Pass Throughs

1min Half Split L/R

1min Cross Shin L/R

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