07/30/2018
Squat Clean (3-3-3-3-3)
Take 15-20 minute to establish heavy triple.
Metcon (Time)
3 RFT:
5 Burpee Squat Cleans, 155/105#
5 C2B Pull Ups
250/200m Row
5 C2B Pull Ups
5 Burpee Squat Cleans, 155/105#
200m Run
5 Burpee Squat Cleans, 155/105#
5 C2B Pull Ups
250/200m Row
5 C2B Pull Ups
5 Burpee Squat Cleans, 155/105#
200m Run
Record the time to complete.
Competition Standard (Rx+):
Ring Muscle Ups instead of C2B
Masters 55+ (Rx):
Barbell: 95/65#
Pull Ups
Scales:
Barbell: 135/95#, 115/85#, or lighter
Pull Ups, Jumping Pull Ups, Ring Rows