Today was a long M day on the schedule. I'm babysitting, so getting in what I can, subbing in a WoD.
Coining a short/medium metcon today.
"Going Through the Motions"
12 Squat Clean to Thruster: 20% BW +
10 DB/KB Swings: 15% BW +
8 Kipping Pull Ups
6 rounds for time.
Women, or Men on a Cl day, should sub for this:
15 Squat Clean to Thruster: 20% BW +
10 DB/KB Swings: 15% BW +
5 Kipping Pull Ups
Scaling down, do 5 rounds - don't scale down the weight. The idea is for intermediates or some advanced to get some muscle memory in on some of the more complex movements, and, get a little burned down. The weights *should* already be simple. If not, it's a work-up day, just do 'em right for fewer rounds.
18 minutes, with 45# bar, 35# DB, CC and Kdawg underfoot. Focusing on form; full squats, hip snap at the top of the swings, chest to bar. Rock on.
9.5 hours/60 hours. PE: 6. 214/13
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