Friday September 21, 2018

Warm Up 63 (No Measure)

10 Shuttle sprints Length of gym

(forward there, backward back)

10 Scap Pull Ups

10 Scap Push Ups

10 PVC Overhead Squats

10 Srict T2B/Leg Raise

10 Banded Side Step (per side)

+

60 Sec Plank

C&J Complex (10×3)

EMOM 10 min:

1 Power Clean

1 Squat Clean

1 Jerk
-You don’t have to go touch and go. Go heavy.

Metcon (Time)

5 RFT:

8 Ring Dips

8 OHS 135/95

30′ Handstand Walk

*18 min time cap*

Scale 1:

4

8 @ 95/65

15′

Scale 2:

8 Banded/Push Ups

8 @ 55/35

1 min HS Hold