October 17, 2016

A. Warm Up

60s each side front rack stretch
60s Squat Hold 
Then, 3-4 slow rounds 
6 light hang squat cleans 
5 Box Jumps (High) 
4 Kick up to handstands 

Muscle up practice and skill work

B. Clean (Build to 90%)

Build ONLY to 90% no matter how good it feels. Testing this next week. Save it. If you don't know your 1rm, build to a comfortable single leaving some in the tank for next weeks max out 

C. Back Squat (3 x 2)

Start at 85% and build 

D. Metcon (4 Rounds for Time)
4 sets: 
RX+
2-3 Muscle Ups 
15 Wall Balls @ 30/20
10 Burpees 
Rest 1:1

RX
6-8 Chest to bar pullups 
15 Wall Balls @ 20/14
10 Burpees

Scaled 
6-8 Ring rows or 3-5 negatives 
15 Wall Balls 
10 Burpees