3 sets of
- 3 x Alternating Single Leg Seated Pike Lift (R+L=1rep)
- 3 x Seated Pike Lift
- Repeat for 3 rounds
5 rounds of
- 3-5 x Ring L-Sit Pullups (started sitting on floor)
- Rest 30 seconds
- 6-8 x Ring Dips
- Rest 90 seconds
Then scaled version of the Mayhem Classic Event 3.
For total reps take 5 minutes to complete
- 30 x Clean and Jerk/Press @ 95lbs
If all 30 reps were completed in the 5 minutes, rest and change weights until the 5 minutes are complete, then take another 5 minutes to complete
- 30 x Clean and Press/Jerk @ 135lbs
If all 30 reps were completed in the 5 minutes, rest until the 5 minutes are complete, then take another 5 minutes to complete
- Max Reps Clean and Jerk/Press @ 155lbs
Clean can be a power clean or squat clean.
Results: Metcon 38 reps. Finished the first round with about 1 minute to spare.