May Meltdown starts today! Post on the blog today introducing yourself for 1 point for your team. What are your goals for this challenge? Is this your first challenge? We will post teams on the blog tomorrow. But many of you already know if you are on Team AM or Team PM.
Every 3 min for 5 rounds
Power Clean + 5 Front squats (40X1)
Lower down for 4 seconds, no pause at bottom, explode up, 1 sec pause at top)
(Suggested 50% of 1rm FS, so these will be light weights. Can increase weight each round, but focus is FORM! Not necessary to go heavy on tempo work, just necessary to have perfect form and go SLOW!)
3 squat cleans 165/115
27 double unders (SU 3:10)
3-5 pausing CTB PULL UPS hold chest to bar for 2 sec
3x3 (each set unbroken):
5 second false grip hang with grip turn-out (wrists flashed) and holding the hollow position
strict ring row (chest to rings), 5 second hold at top, 5 second lower.
MOB WOD: set clock for 4 min
2 min: Pigeon stretch R, L
2 min: calf stretch R, L