Warm-Up.
Banded Scarecrow x 30 seconds each position
Banded Hamstring Flossing x 30-60 seconds each side
Reverse Snow Angels x 15-20 reps
Jefferson Deadlifts x 5-10 reps

Followed by…

Barbell Complex Warm-Up

Then…

A.
Every 2 minutes, for 16 minutes (8 sets) of:
Clean x 1.1
(rest 5-10 seconds between singles)

Build over the course of eight sets to today’s heavy double.

B.
Option 1
Complete rounds of 9, 7 and 5 reps for time of:
205/145 lb Clean (power or full)
Ring Muscle-Up

OR…

Option 2
For time:
15 Power Cleans (155/105 lbs)
30 Ring Dips
10 Power Cleans
20 Ring Dips
5 Power Cleans
10 Ring Dips

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Andrés Arias
Andrés Arias
February 5, 2020 3:06 pm

Warm-up

A) 65-75-85-95-100-107’5-112-115 kg

B) Metcon (Option 1) (RX)
6’40”.
Power cleans done in singles and MU done unbroken, 4+3, unbroken.

Alexander Thomas
Alexander Thomas
January 28, 2020 11:20 pm

A 70, 70, 75, 75, 80, 85, 90, 100kg

B took option 1
07:17

JSP
JSP
January 28, 2020 11:03 pm

A: built up to 80kg squat clean and stopped since technique became sloppy

B – Option 2: squat clean @ 60 kg and kipping ring dips; forgot to keep track of time

Janelle Winston
Janelle Winston
January 28, 2020 7:53 pm

A. 95, 105, 115, 125, -35, 140, 145, 150, 155 really happy to get that 155. 160 is current PR.
Squat clean.
B. No time so I did
1 banded BMU and 3 ring dips for each plate weight I put away. 10 rounds.
BMU are a thorn in my side some days I just can’t do them. Today was that day.

Also did some RMU drills between clean sets.

Boston MROD
Boston MROD
January 28, 2020 3:19 pm

A. 135/155/165/175/185/200/210/225

B. Can’t MU at home so opted for B.

Rx 5:53

Candy Olkey
Candy Olkey
January 28, 2020 3:10 pm

Went with the strict WU given by invictus…. A. Clean x 1.1 65#, 85, 95, 105, 115, 120, 125, 130 (f,f,f), 95 ***got under the bar at 130 each time…but couldn’t stand it up….ugh It’s ok…these actually felt really good today. Question for anyone..can you over do mobility? I mean..on clean days I usually spend 30 min on my shoulders and wrists…but today I was short on time and just went with the RX WU…and it felt pretty darn good…better than last week…hmmm B. For Time – 12:36 15 Power Clean @ 95# (singles done with a reset for each… Read more »

WavyDave
WavyDave
January 28, 2020 2:51 pm

A. Up to 225.

B. 7:40 with strict dips.

Luke Tipton
Luke Tipton
January 28, 2020 1:19 pm

A. 8 sets of Clean @ 1.1
165, 175, 185, 195, 205, 215, 225, 235
B. Option 2
4:57

WavyDave
WavyDave
January 28, 2020 2:51 pm
Reply to  Luke Tipton

Flying on B!!

Anika Tipton
Anika Tipton
January 28, 2020 10:49 am

A. 125#/130/135/140/145/150/155(missed the 2nd)/155
B. Option 2- 10:36- ring dips took FOREVER…but I did them all unassisted which was a win for me!

Barefoot Squatter
Barefoot Squatter
January 28, 2020 11:20 am
Reply to  Anika Tipton

Love when the failed 2nd reps become successful reps on the finish, great job

Anika Tipton
Anika Tipton
January 29, 2020 6:39 am

Thx! I had to get it that second time around! Wasn’t going to let myself off the hook.

Janelle Winston
Janelle Winston
January 28, 2020 7:55 pm
Reply to  Anika Tipton

Dips are horrible! Good work!

Anika Tipton
Anika Tipton
January 29, 2020 6:40 am

Agreed! I’m just terrible at them. Thx!

Jeremy Hammock
Jeremy Hammock
January 28, 2020 8:36 am

Clean
135/185/195/205/215/225/235/245

9-7-5
Bar muscle ups
Power clean 205
6:03

Barefoot Squatter
Barefoot Squatter
January 28, 2020 11:21 am
Reply to  Jeremy Hammock

Wow, well done

Garrett Kraus
Garrett Kraus
January 29, 2020 9:44 am
Reply to  Jeremy Hammock

My guyyy

Seth C.
Seth C.
January 28, 2020 7:09 am

Did squats again since they were sooo bad yesterday. Still no all time PR but definitely PRd from yesterday. Squats (volume training) /MetCon (home/ Sean) WU 2 rds Bike 400 m Row 400 m Perfect Stretch holds InchWorms Landswimmers 10 Air Squats 10 Ring Rows 10 MTN Climbers Barbell warmup for squats A1. Back Squats (3×5) Sean: 145/165/185 x6 Seth: 235/275/315×4 (better than yesterdays) A2. 5×10 Sean:135/135/135/145/145 Seth: 165/175/185/205/215 rest long enough to set up bars B.For Time 15 Clean and Jerks (145/105) 30 dips 10 Clean and Jerks 20 Dips 5 Clean and Jerks 10 Dips Results: Sean: 5:16… Read more »

Chris M.
Chris M.
January 28, 2020 6:45 am

A. Squat Clean 1.1 (OT2M)
155, 165, 175, 185, 195, 205, 215, 225, 235
… felt smooth (60-95%)
B. 2 sets/side (4 total) of:
BSS: 8 reps w/ 35# DBs + Dynamic BSS: 12 reps
(60s rest)
AB Wheel Roll-outs: 8 reps
(60s rest)
… have always made a point to avoid dynamic BSS … suppose we will see what tomorrow brings.

Joseph Butler
Joseph Butler
January 28, 2020 5:47 am

Cleans every 2 min 1.1.
135lbs/145/155/165/175/175/180/180.
Went well. Got to 87% of my 1RM.

B. Should of scaled the PC much more.. ended up scaling on the fly to avoid too much bar gazing.
10 PC 135
15 dips between boxes
7 PC
15 dips
5 PC
10 dips
7:11.

Al F
Al F
January 28, 2020 4:44 am

A. Up to 82kg
B. Option 2 12’35 @70kg
Slowed it down and really focused on technique

patrik_s
patrik_s
January 28, 2020 2:20 am

1. Up to double at 100 kg (hpc) and then a s8ngle at 105 kg.
2. Option b. Aa rx but hpc instead of pc. 4.40.

manuel torres fernandez
manuel torres fernandez
January 28, 2020 12:14 am

A. Up to 84 kg
B. 13:10 78 kg

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