friday, feb. 23

Weightlifting:

1x [ 1 Power Clean + 1 Hang Power Clean + 2 Squat Cleans ]

Every 1:30 for 12 mins.

Athlete Instructions

70-75%

"Free Solo"

6 rounds for time of:

4 Ring Muscle-ups

8 Power Cleans, 135/95 lbs

12 Wall Balls, 20/14 lbs, 10/9 ft

Rest 1 min

Athlete Instructions

Time Domain: 1:30-2:00 / Set

Time Cap: 20:00 minutes

Athlete Notes

Primary Objective: Complete each round in 2:00 minutes or less

Secondary Objective: Consistent pace or slightly descending across all 6 rounds

RPE: 8/10

Stimulus: Gymnastics High Skill / Barbell Cycling / Leg Stamina