Monday, October 17

Warm-Up
Warm-up
3 RDS
6/6 Split Squats
10 Superman PVC Pass Throughs
8 Hang Muscle Cleans
8 Push Press

Weightlifting
Split Jerk (1×1)
20 MINS TO BUILD TO 1RM SPLIT JERK
(Last tested 6/3/22)

Metcon
« The Ripper » (Time)
8 RFT
5 Hang Power Clean (155/105lb) (70/50kg)
5 Shoulder to Overhead
5 Pull-Ups

11 MIN CAP

LEVEL UP OPPORTUNITY: C2B Pull-Ups (Gymnastics Focus)

Cooldown
1:00 Forearm Stretch
:30/side Thread the Needle Stretch