Warm Up 12 (No Measure)
15 Samson Lunges
15 Air Squats
15 KB Swings
15 PVC Pass Throughs
15 Strict T2B/K2E
+
3 RNFT:
30 Sec Crab Pose
30 Sec Goblet Squat Pose
Metcon (1 Rounds for reps)
5 Sets for Max Reps:
Strict Pull Ups
Rest as needed.
-We will score this as your lowest number of reps completed across all 5 sets.
-Perform these perfectly. Feet and knees together, hollow body, feet in front of the bar, thumbs wrapped, shoulders and lats engaged.
Metcon (6 Rounds for reps)
EMOM 18:
1 – 200 m Run/Row/Bike
2 – Max Reps OHS @ 135/95
3 – Rest
-Score as 6 rounds of reps for OHS.
-The first minute is meant to be pre-fatigue for the OHS. Just choose a movement/duration where you are moving for 45-55 sec and then transitioning directling into OHS.
Scale 1:
@ 95/65
Scale 2:
@ 45/35
If our OH mobility is poor we should look at performing front squats.