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
6/6 Split Squats
10 Superman PVC Pass Throughs
8 Hang Muscle Cleans
8 Push Press
Weightlifting
Split Jerk (1×1)
Metcon
« The Ripper » (Time)
8 RFT
5 Hang Power Clean (155/105lb) (70/50kg)
5 Shoulder to Overhead
5 Pull-Ups
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
:30/side Thread the Needle Stretch
(Last tested 6/3/22)