Two Sets
Theraband External Rotation x 10/side
Hollow Hold x 20 seconds
Scap Pullup w/ pause at top & bottom x 5 reps
Behind Neck Front Squat @30X1 x 5 reps
Strength
B.: Metcon (Weight)
Four Sets:
Front Squat @30X1 x 4 reps
Rest 20s
Pulling Movement x 20 second Amrap
Rest 90 seconds btw sets
***Notes
1. Front Squat – Heaviest 3 Possible Across ALL Sets
2. Pulling Movement – Choose 1
Rx:
1. Bar Muscle up
2. Kipping Chest to Bar Pullup
3. Kipping Pullup
Scaled:
1. Jumping Chest to Bar Pullup
Conditioning
C.: “Proficiency” (Time)
For Time:
15.12.9
Hang Squat Clean 135/95#
Burpee Chest to Bar Pullup
Scale Up Version
For Time:
12.9.6
Hang Squat Clean 165/110#
Burpee Bar Muscle up
FBB
D.: Metcon (No Measure)
Finisher
Dumbbell Floor Skull Crusher x 50 reps
Need help on how to dominate the cardio? Here’s Coach Angelo with some great tips: