2 rounds of
5 PVC Dislocates
5 Hanging Scap Retractions
5 Jump Squats
3 x 2 Hang Clean Hi-Pull + 2 Hang Power Clean + 2 Push Press + 6 Kipping Swings
– bar first, then light wt, then mod wt
3min ON / 3min OFF for 5 rounds, of:
6 Power Clean
– Weight Options: M=135/115/95/75; W=93/73/63/55
– T2B Scaling: 15 Sit-Ups (no hanging knee raise; must stick with one option only)
– score is cumulative (i.e., pick up where you left off in the previous round)
Really wanted to work at 93, but went to 73 so I could get through more sets (which is just as well, because 73 11 times was hard enough.) A little disappointed, but a good workout. Except for the Roxanne game.
Lovely lovely Roxanne…
Worked with 73# for the metcon, second time I’ve done a metcon at this weight. VERY challenging but felt like I was hanging on ok. 2nd time up to bat was my weakest, but every other 3-min period exceeded 2 rounds. Ended up finishing 10 full rounds + 15 sit-ups.
Definitely rest day tomorrow.