121222~ They day after the Apocalypse....Mary Mary Quite Contrary!

121222~ They day after the Apocalypse....Mary Mary Quite Contrary!

Well....looks like we all survived "The End Of The World!" It's nice to wake up alive....and excited for Benchmark Saturday!! Reminder that we also have open gym at 11:30...come on in and practice your skills!

BB Gymnastics / Buy In

EMOM for 5 minutes:

2 Hang Squat Cleans @ 70%

Notes: This is meant to provide a warm up for both the legs and the CNS. DO NOT go above the prescribed weight. Each set should be easy and fast.

Strength

20 minutes to establish a 1RM Back Squat.

Notes: The Cleans should provide a good warmup, but you will still need some Squat sets of 2-3 reps. Once you reach the 75-80% range, take 2 minutes rest then perform a “Walkout” (simply setup like you’re going to squat, walk out of the rack, and hold the weight on your back for 5 seconds – DO NOT attempt to squat with 5-10% more than your projected maximal Squat. If you are projecting 400#, walk out with approximately 425#. After your “Walkout”, rest 2 minutes then begin your near maximal and maximal attempts. If you have not missed an attempt you may go slightly over the time limitation.

Conditioning

"Mary"

AMRAP 20 min

5 Handstand Pushups

10 Pistols

15 Pullups

Cash Out: 3 min ME Battle Rope Training

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