18
Nov
11/19
Unrated – Level 3
Warm-up
2 rds
2:00 row
:30 handstand/plank hold
25 plate hops
15 air squats
Mobility
Couch
Performance
Clean (Find 1 rm in 12 minutes )
Squat clean
Fitness
Push Press (Find 1 rm in 12 minutes )
Metcon
2019 Unrated Cycle 1 test week day 2 (Time)
15-12-9 (12 min cap)
Ring muscle ups
Power clean (135/95)
Scale 2:1 pull ups anyway for muscle ups;scale weight of cleans or change to heavy kettle bell swings (70/53)