8
Feb
2/9
Unrated – U60
Warm-up
2:00 machine
3 Sets
5 single arm dumbbell hang clean and press
10 hanging scap retractions
5 kips
5 lateral box step ups (each side)
Metcon
Metcon (Time)
5 rds:
50 double unders
15 chest to bar pull ups
50′ handstand walk
20 min cap
scale to 3 rds if needed to keep intensity high.
scale handstand walk to 5 wall walks or bear crawl
Weightlifting
optional
Power Clean (Power Clean + Hang Squat Clean *build)
Set 1: 4 reps UB
1 Power Clean + 1 Hang Squat Clean + 1 Power Clean + 1 Hang Squat Clean + 1 Power Clean + 1 Hang Squat Clean + 1 Power Clean + 1 Hang Squat Clean
-rest 2 minutes –
Set 2: 3 reps UB
1 Power Clean + 1 Hang Squat Clean + 1 Power Clean + 1 Hang Squat Clean + 1 Power Clean + 1 Hang Squat Clean
-rest 2 minutes –
Set 3: 2 reps UB
1 Power Clean + 1 Hang Squat Clean + 1 Power Clean + 1 Hang Squat Clean