Metcon:
5 rounds for time of
16/12 Assault Bike Calories
12 Single Arm Dumbbell Clean & Jerks, 70/50 lbs, 6L6R
8/6 Ring Muscle-ups (scale MU reps if needed)
Accessory Work:
For 3 sets
2 rounds of
9 Push Jerks
Rest 45 secs
6 Push Jerks
Rest 30 secs
3 Push Jerks
Rest 1 min
-Use the heaviest weight you can for each set.
-Rest 3 mins between each set.
Mobility:
3 min lacrosse ball shoulder smash
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Barb :)
19:11
20#, ring rows/push-ups
Thanks to the young whippersnappers for pushing me…thud
8
0
Cody Stelmach
20:19
Front squats3x 2-2-1-1-1 @165# // Tall cleans - 3 sets of 1 Clean pull + 1 power clean @175# // 3 sets @165 of pause squat cleans 1-1-1 // 3x10 Bulgarian split squats @40s + 3x12 RDLs up to 205# + 3x4 hip cars
14
0
Maria Onaindia
20:32
50# DB, burpee C2B/burpee pull-up
Accessories, we misread them but did ‘em all anyway
14
0