MONDAY 12.10.18

PART 1

FOR TIME:
1 ROUND
30 TOES TO BAR
30 POWER CLEAN
30 JUMP OVERS

REST 3 MIN BEFORE PART 2

RX MEN: 95#
RX WOMEN: 65#

RX + MEN: 115# +
RX + WOMEN: 75# +

SCORE IS WORK TIME FROM THIS PART ONLY - NOT INCLUDING REST.

Metcon (Time)

PART 2

2 ROUNDS
15 TOES TO BAR
15 POWER CLEAN
15 JUMP OVERS

REST 3 MIN BEFORE PART 3

USE SAME WEIGHT/SCALES/SUBS  AS PART 1

SCORE IS WORK TIME FROM THIS PART ONLY - NOT INCLUDING REST.

Metcon (Time)

PART 3

3 ROUNDS
10 TOES TO BAR
10 POWER CLEANS
10 BOX JUMP OVERS

USE SAME WEIGHT/SCALES/SUBS AS PART 1-2.Ok, here we go!  Now, technically - you should be able to go faster on the 3rd one if the lower number allows you to do unbroken sets. Problem is you need to be fast in your transitions and also you will be tired from the first 2!  Which will be your fastest round?  Don't hold back and find out what you've got in the tank!

For the toes to bar - this is 90 total reps.  So if you think that 30 in the first part will take you longer than 2 min or so - you may want to sub knees up, v-ups, or regular sit ups even to get the right stimulus we are looking for in this workout.  No shame in that!

If you don't have a pull up bar but DO have something like TRX bands in the door you may do doorway band tucks!!  See video!

For the power cleans - choose a weight where a set of 10 is definitely doable.  We don't want you taking long breaks at any point during this workout.  If grip and general fatigue slow you down - fine - but it shouldn't be that you are about to fail a rep because the weight is too heavy.

For this movement, the bar will start on the ground.  Hands will be outside of the legs. Feet under the hips roughly.  Knees are bent, bar is close to the body, chest is up, arms are straight.  Stand by driving the heels down and lifting the chest.  Stand up hard and fast (jump) SHRUG the shoulders.  Pull the elbows high and outside to keep the bar close.  Shoot the elbows around and through FAST to get the bar on the shoulder with the elbows high.  As you shoot the elbows around you will pull yourself under into a partial front squat.  This weight is light so pull under will be minimal here.  Stand to complete the rep.

For the jump overs - again - it's 90 reps.  so choose a height that will allow you to move safely and also to keep moving!  We want you jumping over something if possible - so lower the height if necessary.  If you are unable to jump you may do 30 step ups!