16
05 '17
2 power cleans + 1 push jerk (Build up)
1-1-1-1-1
Note: Power cleans are not touch and go but keep them close together
Clean pulls @ 110% of today’s max
3-3-3-3
Note: For today, drops in between reps, work on good triple extension
Back squat (Build up)
5-5-5-5-5
Note: Each sets should be challenging but stay below max effort
Acc work
GHD sit ups
10-10-10
16
05 '17
Skills
Muscle ups
METCON
For time:
10 muscle ups rings or bar
20 bodyweight front squats
40 handstand push ups
80 cals row
160 double unders
400m run
Scaled:
10 pull ups
20 front squats 135/95
40 mini handstand push ups (scaled range of motion)
80 cals row
160 single unders
400m run
Maintenance/ Mobility
5min
