| GROUP WARMUP 2 sets – 5 beat swings 5 pull-ups -> bar muscle up/chest to bar 5 hang power cleans -> Cleans McGill Big 3 GYMNASTIC AND BARBELL SPRINT TEST For time: 5 Bar muscle ups (INT: Chest to Bar) 5 Cleans RX 185/125 INT 135/95 M55+ 115/75 4 Bar Muscle UPS 4 Cleans RX 205/135 INT 155/105 M55+ 135/95 3 Bar muscle ups 3 Cleans RX 225/155 INT 165/110 M55+ 145/100 2 Bar Muscle ups 2 Cleans RX 245/165 INT 175/115 M55+ 155/105 1 Bar Muscle ups 1 Clean RX 265/175 INT 185/125 M55+ 165/110 ALTERNATE SPRINT TEST 10 Ring rows 10 Kettlebell swings 8 Ring rows 8 Kettlebell swings 6 Ring rows 6 Kettlebell swings 4 Ring rows 4 Kettlebell swings 2 Ring rows 2 Kettlebell swings MOBILITY 3:00 supine twist each side |
HAPPY BIRTHDAY (Sunday) to these two: JARED BLAIS & TORI RICH!