THE WARM UP:
10PVC Front 2 Back
0:00-6:00 2min Loop
High Hang Clean+ Strict Press
Startat 10 reps, work to 6 Reps as it gets heavier.
(Barbell cycling is OKAY here! Keep it Light and FAST!
6:00-14:002 min Loop
(Moderate but still FAST w/ a pause in catch positions)
Build to heavy without sacrificing any form
13min As Many PJ As Possible:
- If you drop the bar, you must do a Squat Clean to get the bar back up for whatever movement they are on.
- FS and HPC must be done before the 12 minute mark to maintain category
- You should shoot for about 1:00 left after the run to perform FS/HPC. Rounds will be tight for many. There is one extra minute (13:00 Time Cap) at the end for you to get PJ in. This should ensure no one sees a score of 0 reps.
5 Rounds of:
10-15 DB Shrugs