Warm-up

• 2:00 Machine –then– 2 Rounds
  • 10 Air Squats + 0:30 Squat Hold
  • 0:30 Front Rack stretch
  • 20 Banded Pull A-parts
  • 10 PVC Passthroughs
• Barbell Warm Up: (empty BB)
  • 5 Clean Deadlifts
  • 5 Clean Pulls
  • 5 Tall Cleans (drop under barbell from extended position)
  • 5 Hang Squat Cleans
  • 5 Low Hang Squat Cleans

METCON: Part I

• Every 1 min for 10 mins do:
  • 3 Squat Cleans, 205/145 lbs
  • 10 Push-ups

Scaling Options: Pick a squat clean weight that is moderate and you can keep quick singles or t&g if you can. Push Ups should be unbroken.

Rest 10 mins before 2…

METCON: Part II

• Every 1 min for 10 mins do:
  • 3 Muscle-ups
  • 30 Double Unders

Scaling Options:Scale to bar muscle ups if needed or one good set of pull ups (5-10). Scale to 20 seconds of DU practice where you get as many as possible if you know 30 is too many in the same minute, or sub 30 single unders.