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!
