Warm-up

• 1:00 Row or Ski 2 Rounds
  • 0:30 HS Hold
  • 10 Single DB Strict Press
  • 0:30 Plank Hold
  • 10 Air Squats
• Barbell Warm Up: (empty BB)
  • 5 Clean Pulls
  • 5 Front Squats
  • 5 Push Press
  • 5 Hang Power Cleans
  • 5 Push Jerks
  • 5 Hang Squat Cleans
  • 5 Split Jerks

STRENGTH

• Clean & Jerk 1×3 at 60% 1RM
• Clean & Jerk 1×2 at 70% 1RM
• Clean & Jerk 1×1 at 80% 1RM
• Clean & Jerk 1×1 at 83% 1RM
• Clean & Jerk 1×1 at 86% 1RM
• Rest as needed between sets.

All reps squat clean and jerk, work up to a moderate/heavy single around 90% of 1RM.

METCON: RETEST

• For time: 30 Muscle-ups

Re-Test movement of the month for the month of October. Scaling Options: if you know 30 reps is a lot of volume then do max reps in 15:00 bar or ring depending on skill level. Singles are ok, try to focus on a tight kip and quick turnaround. If you don’t have muscle ups the perform 10 Rounds for time of 3 Ring Pull Ups + 3 Ring Dips or 3 pull ups + 3 push ups or even 3 inverted rows + 3 elevated push ups if needed. Make sure to re-test whatever scaling option or modification that you did at the beginning of the month!