Warm-up

• 3:00 Machine –then– 2 Rounds:
  • 10 Pause Air Squats
  • 10 PVC Passthroughs
  • 10 Leg Swings (each leg)
  • 10 DB Strict Press (each side, light DB)
• -Front Rack Stretch with PVC
• -Pigeon Stretch (45” per side)
• -10xWorld Greatest Stretch (per side)
• Barbell Warm Up: (empty BB)
  • 7 Clean Pulls
  • 7 Front Squats
  • 6 Hang Power Cleans
  • 6 Push Jerks
  • 5 Squat Cleans
  • 5 Split Jerks

STRENGTH

Log your best Clean & Jerk 1 rep max lift. Only log the heaviest 1 rep, do not include sets prior to it.

METCON

• 5 rounds for time of:
  • 5 Squat Cleans, 185/125 lbs
  • 5 Muscle-ups

Try to keep the muscle ups unbroken or as big sets possible and stick with singles on the clean. Scaling Options: Use a barbell that is moderate and that allows you to do moderately quick singles, should be around 50-60% of 1RM Clean. Scale to bar muscle ups or 15 or 10 C2B Pull Ups or regular pull ups if needed. Additionally scale to 10 banded strict pull ups or inverted rows if needed.

Time Cap: 15 mins