Warm Up 126 (No Measure)
EMOM 6 minutes:
30 sec row
30 sec rest
+
15 air squats
15 scap pullups
15 situps
Sumo Deadlift (6×6)
maintain across all 6 sets
heavy for today
Metcon (Time)
3 RFT:
12 chest to bar pullups
6 front squats @185/135
12 toes to bar
6 power cleans @185/135
-gymastics should be close to unbroken.
-barbell weight should be smooth and not break form.
scale 1:
8 chest to bar pullups
6 front squats @150/105
8 toes to bar
6 power cleans @150/105
scale 2:
12 pullups (kipping or with band)
6 front squats @95/65
12 knee raises
6 power cleans @95/65
Metcon (No Measure)
Core work:
100 russian twists @45/25lbs