March 18, 2024

I bet you think about me

View the Workout See the Whiteboard

Skill/Strength:
50/40 Cal Bike at moderate pace, not for time

Metcon:
For time
15 Ring Muscle ups
12 Front Squats  225/155lbs
9 Shuttle Runs (25ft down and back=1)
6 Clean & Jerks 225/155lbs
3/2 Legless Rope Climbs
6 Clean & Jerks 225/155lbs
9 Shuttle Runs
12 Front Squats 225/155lbs
15 Ring Muscle ups
25 min cap
-Scale RMU to Pulls+Pushes
-Scale barbell weight to 75% Clean and Jerk max
-Scale LRC to Regular Rope Climbs or 6/4 Rope Pulls

Accessory Work:
3 Rounds for quality
5 Slow Lat Pushaways
5 Slow Glute Ham Raises

Mobility:
3 min lat smash per side
3 min quad smash per side
3 min trap smash per side

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