Back to All Events

190124

1) WARM-UP:

Stretch

Mobility: PVC Ankle Mobility x 10 each

2 rounds:

Single Arm KB/DB Overhead walk x 30 sec each

2) OLYMPIC: Alt. EMOM 10

Squat Clean + Hang Squat Clean @70+%

Single DB Push or Split Jerk x 3 each

—2 min rest—

EMOM 3:

5 x Hang Clean and Jerk @70% of heaviest complex

3) METCON: 3 Rounds

AMRAP 3:

3 x HSPU (Rx+ 3 x Ring or Bar MU, Scaled Modified HSPU)

6 x Pull-ups (Rx+ Def. HSPU @4/2”, Scaled Band or 12 Jumping Pullups or Ring Rows)

12 x Alt. Pistols (Rx+ Weighted @35/26, Scaled heel hook or Bulgarian Squat)

—1 min rest—

*Pick up where you left off each round

Earlier Event: January 23
190123
Later Event: January 25
190125