25TH JANUARY, Sons Of 1 Barbell Club

Metcon (No Measure)

A.
Spend 3-5 minutes working on muscle-up technique.

and then . . .

Every minute, on the minute, for 6 minutes, complete:
Handstand Walk x Max Distance in 30 seconds

If you do not have handstand walks, then . . .

Every minute, on the minute, for 10 minutes, complete:
Handstand Leg Taps x 14-16 taps

B.
Every 2 minutes, for 10 minutes, complete (5 sets):
Clean + Front Squat + Jerk

Build to the heaviest weight possible, keeping the complex unbroken.

C.
Complete as many rounds and reps as possible in 5 minutes of:
1 Power Clean
1 Ring Dip
2 Power Clean
2 Ring Dip
3 Power Clean
3 Ring Dip
and so on….

40-44: 205/155 lbs
45-49: 185/135 lbs
50-54: 155/115 lbs
55+: 135/95 lbs

Rest exactly 5 minutes, and when the clock hits 10:00, perform the following…

Complete as many rounds and reps as possible in 5 minutes of:
3 Power Snatches
6 Chest to Bar Pull Ups
9 Box Jumps (24″/20″)

40-54: 135/95 lbs
55+: 115/75 lbs; 6 Chin Over the Bar Pull Ups

Rest exactly 5 minutes, and when the clock hits 20:00, perform the following…

Complete as many rounds and reps as possible in 5 minutes of:
2 Thrusters
2 Toes to Bar
4 Thrusters
4 Toes to Bar
6 Thrusters
6 Toes to Bar
and so on….

40-54: 95/65 lbs
55+: 65/45 lbs

Rest exactly 5 minutes, and when the clock hits 30:00, perform the following…

Complete as many rounds and reps as possible in 5 minutes of:
20 Kettlebell Swings
20 Hand-Release Push-Ups

All Age Divsions: 24/16 kg

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