*This Friday East gym will close after noon class to set up for our annual competition, The DragonBowl! If you want to come spectate on Saturday, show up anytime between 9am-2:30pm to catch the action!*
Skill/Strength:
EMOM 12
1 Push Press
3 Rounds at 75%, 3 at 78%, 3 at 81%, 3 at 84%
Metcon:
Every 3:30 for 5 Rounds
18 Alternating Pistols
12 Box Jumps 30/24in
6 Power Cleans 225/155lbs
-Scale Power Clean to 70-75%
-If you can’t finish a round in 3 min or less, scale reps down
Mandatory Mobility:
3 min delt smash per side
3 min glute smash per side
Optional Additional/Alternative Work:
5 Rounds for quality
10 Medball GHD Situps, pick weight
10 Unbroken Wallballs, pick weight
-You can choose different weights for each movement. Challenge yourself!
