3 No Hand (Zombie) Front Squats
3 No Hand (Zombie) Front Squats
3 2 second Pause Front Squats
3 One and a quarter Front Squats
3 In the Hole Front Squats (last rep is a 10 second negative)
2 Sets
1:00 Echo Bike (moderate)
10 Hanging Scap Retraction
3-5 Tempo Strict Pull Up (simply control the ascent and descent)
-Then-
Warm Up to Squat Clean weight.
1 set (at workout pace):
3/2 Calorie Echo Bike
1 Squat Cleans (at workout weight)
1 Legless Rope Climbs (at workout height)
4 Sets
12/10 Calorie Echo Bike
6 Squat Cleans (165/115)
2 Legless Rope Climbs (15ft)
-rest 2 minutes-
18:00 Total Time Cap
Scaling options for Rope Climb
2 Regular Rope Climbs
8 Strict Pull Ups
12 Ring Rows
2 sets of Wall Walk into 10 steps to the right then 10 steps to the left Return to floor by Wall Walking down
— rest 30 seconds–
3 minute to establish a Max effort Freestanding Handstand Hold
–rest 30 seconds
2 sets of Wall Walk into 10 steps to the right then 10 steps to the left Return to floor by Wall Walking down
SCORE is: Max effort Freestanding Handstand Hold
2 minute Spiderman Stretch (each side)
1-2 minute Elbow to Floor Stretch (each side)
2 minute Frog Stretch
x1 Heavy Front Squat
3 Front Squat @ 6/10 RPE
3 Front Squat @ 6.5/10 RPE
2 Front Squat @ 7.5/10 RPE
1 Front Squat @ 8/10 RPE
1 Front Squat @ 8.5/10 RPE
1 Front Squat @ 9/10 RPE
1 Front Squat @ 9.5/10 RPE
1 Front Squat @ 10/10 RPE