3 July: Squat Cleans and a Chipper

a) 1k row
20 band pull apart
couch stretch x 1 min/side
10 burpee box jump over (or step over, if you just woke up) 
front rack stretch x 1 min/side
10 barbell thruster w 3 sec pause at deepest active squat possible
scorpion stretch x 45 sec/side
20 floor wipers /side holding either 2 DBs/KBs or a barbell
20 supermans
10 barbell thruster w 3 sec pause at deepest active squat possible

b) 12 mins to find 1RH Squat Clean
then, 3 x max reps front squat at 1RH SC weight
rest no more than 3 mins between sets

c) for time
50 hang power clean 135/95
40 HSPU
30 front squat
20 push press
10 squat clean thruster

*use this to gauge the weight for this metcon:
if you cannot do 3 unbroken thrusters at your chosen weight, you should scale


Leave a comment

x