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190501

1) WARM-UP:

Stretch

Mobility: Band hip 2 x 15 sec, wall quad 2 x 15sec

2 Rounds:

5 x Muscle Clean

5 x Front Squat

5 x Push Press

2) OLYMPIC LIFTING:

Alt. EMOM 6:

2 - Position Power Clean + Hang Squat Clean

2 x Dip Pause Jerk

—4 min rest—

EMOM 5:

2 x Clean and Jerk @75% (Rx+ 80%)

3) METCON: 10 RFT

2 x Strict HSPU (Rx+ Strict Deficit @4/2”, scaled modified or DB Strict Press)

3 x Strict Pull-ups (Rx+ Strict C2B, scaled Kip or Band)

4 x Burpees

Earlier Event: April 30
190430
Later Event: May 2
190502