Skill/Strength:
Every 2:30 for 4 Rounds
2+2+2 Power Clean Doubles Unbroken (6 total reps in sets of 2)
-Start at 70% Power Clean 1RM and add load each round.
-Rest 15 sec between sets
Metcon:
2 min on, 2 min rest for 4 Rounds
25/20 Row Calories
max reps in remaining time Ring Muscle Ups
-Scale RMU to Progressions, Burpee Pullups or challenging ring rows
Mandatory Mobility:
3 min trap smash per side
3 min forearm smash per side
3 min lat smash per side
Optional Additional/Alternative Work:
Every 2:30 for 5 Rounds
Bench Press 1×5 at 60% 1RM
Bench Press 1×5 at 70% 1RM
Bench Press 1×3 at 75% 1RM
Bench Press 1×3 at 80% 1RM
Bench Press 1×3+ at 85% 1RM
