Wednesday – 5/15/2019

The Workout for Wednesday is:

WARM-UP
(Primer)
-300m Run
-20 Mtn Climbers
-15 Hollow Rocks
-10 Bar Kips
-5 Burpee Broad Jumps

(Mobility)
10 PVC Pass Throughs
5 Kang Squats
:30 PVC External Shoulder Rotations
5 Air Squats
10 PVC Cuban Presses
5 Jumping Air Squats

(Specific)
Review Clean Technique

STRENGTH/METCON
Every 5 minutes for 7 Rounds
-15 Pull-Ups (Rx+ 5 Ring Muscle-Ups)
-3 Squat Cleans (starting @ 60% and climbing)
-400m Run
*Score is your heaviest round. You must finish everything in the time cap for the set to count.

EXTRA CREDIT
[Strength]
Clean Pull
2 x 3 @ 100% (of clean)
2 x 2 @ 105%

Front Squat
2 reps @ 70%
2 reps @ 75%
2 reps @ 80%
3 x 2 @ 85%

[Gymnastics]
HSPU Cardionastics
From 0-6
50 Strict HSPU or Max reps you can achieve
From 6-11
EMOM x 5
:40 on / :20 off Max PVC Strict Press
From 11-16
EMOM x 5
25-50′ HS Walk

[Accessory]
EMOM x 5
:30 GHDSU
:30 Rest
Immediately into;
EMOM x 5
:30 Banded Reverse Hyper
:30 Rest

[Engine]
Bike
2-4 Sets of
4K Bike
Rest 4 minutes
Slightly increase pace each round.