WOD:
Strength:
15 min to work up to a heavy load in the Shankle Complex
Conditioning:
20 minute AMRAP of:
2 Muscle-ups
4 Hi Hang Sqt Cleans @ 155/105
6 Alternating Pistols
SCALES:
Gold
Strength:
15 min to work up to a heavy load in the Shankle Complex
Conditioning:
20 minute AMRAP of:
2 False Grip Chest to Ring Pullups
4 Hi Hang Sqt Cleans @ 125/95
6 Alternating Pistols
Silver
Strength:
15 min to work up to a heavy load in the Shankle Complex
Conditioning:
20 minute AMRAP of:
2 Chest to Bar Pullups with Bands
4 Hi Hang Sqt Cleans @ 105/75
6 Alternating Pistols, Rolling Pistols, or Candlesticks
Bronze
Strength:
15 min to work up to a heavy load in the Shankle Complex
Conditioning:
15 minute AMRAP of:
2 Pullups with Bands
4 Front Squats @ 105*/75*
6 Candlesticks (adjust hight as needed)
*scale weight as needed