6
Hang Squat Clean (- Establish a 3 RM for the day)
Clean Grip Deadlift (3 Clean Deadlift x 3 Sets @90% 1RM Clean)
Metcon (2 Rounds for reps)
Winter Wonderland
21-15-9
Push Press (95/65)
Pull-Ups
21-15-9
Push Press (95/65)
Pull-Ups
– At 10:00-
15-12-9
Shoulder to Overhead (135/95)
Chest to Bar
Time cap: 8 minutes
Stimulus is moderate intensity across workout. Athletes should focus on strategic rep schemes and intentional breathing with each rep on the bar to manage pacing and fatigue for work on pull-up bar. Athletes will complete part one and rest until 10:00 on the clock. Part two will begin at 10:00
Heavy shoulder fatigue for this workout! Watch out for early struggles and make sure athletes stretch out good after.