Full Moon of Occasions

7
Jan

Full Moon of Occasions

Regular class Challengers
SKILL  SKILL
Cleans/HSPU Kettlebell Swings/Push-ups
STRENGTH STRENGTH
12-min EMOM Complex: 12-min EMOM
Complex: 1 Hang clean pull (+) 1 Power Clean 10 Kettlebell Swings
*Use 70-75% of your 1RM Power Clean 5 Pushups
METCON  METCON
Part 1- Within 8-mins…15-12-9 Within 8-mins…21-15-9
Power Clean KB Swing
HSPU or Push-up Push-up
(Rest 2-mins) (Rest 2-mins)
OP Part 2: Within 6 mins 12-9-6 Part 2: Within 6 mins 15-12-9
Power Clean KB Swing
HSPU or Push-up Push-up
(Rest 1-min) (Rest 1-min)
OP Part 3: Within 4-mins 9-6-3 Part 3: Within 4-mins 12-9-6
Power Clean KB Swing
HSPU or Pushup Pushup
*Score= Time to complete in each section *Score= Time to complete in each section
Attempt to increase KB Weight from round to round
IF YOU ARE WORKING ON HSPU, CONSIDER DUMBBELL PRESSES FOR FIRST ROUND, PUSHUPS FOR SECOND ROUND AND HSPU FOR LAST ROUND
L1: 135/95, 155/105, 185/135, HSPU
L2: 105/75, 115/85, 135/95, HSPU
L3: 75/55, 95/65, 105/75, HR Push-ups or Scaled HSPU

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