two two
Warm Up/Mobility
Warm-up
2-3 Sets
20/16 Calorie Row (build intensity each round) (OR 200m Jog)
Ring Prep (10 Hanging Ring scap retractions; 8 Ring kips; 6 Ring kip to swings; 4 Ring strict pull ups, 2 Strict Ring Dips)
5 Squat Cleans (Start light and build in weight each set)
20/16 Calorie Row (build intensity each round) (OR 200m Jog)
Ring Prep (10 Hanging Ring scap retractions; 8 Ring kips; 6 Ring kip to swings; 4 Ring strict pull ups, 2 Strict Ring Dips)
5 Squat Cleans (Start light and build in weight each set)
Strength
Front Squat + Back Squat (5x (1+2) 85% of Front Squat Max)
From the rack perform the prescribed number of front Squats; re-rack, immediately perform prescribed number of Back Squats
Metcon
Metcon (Time)
2-4-6-8-10-12-14-16-18*
Squat Clean Thrusters (155/105)
18-16-14-12-10-8-6-4-2*
Muscle Ups
*after each set both partners perform 5 Situps
Split evenly
Squat Clean Thrusters (155/105)
18-16-14-12-10-8-6-4-2*
Muscle Ups
*after each set both partners perform 5 Situps
Split evenly
Strength
Power Clean + Jerk (2-2-1-2-2-1)
Power Clean + Jerk
Metcon (Weight)
Hang Mid thigh Snatch
3 @ 60% 1 RM Snatch
2 @ 65%
1 @ 70%
3 @ 60% 1 RM Snatch
2 @ 65%
1 @ 70%
– rest 60-90 seconds –
3 @ 65%
2 @ 70%
1 @ 75%
– rest 60-90 seconds –
1 @ 75%
2 @ 65% 1 RM Power Clean
2 @ 70%
1 @ 75%
– rest 60-90 seconds –
2 @ 70%
2 @ 75%
1 @ 75%