Monday PVX: Frosted Flakes

Workout

Strict Press 

In a 12:00 Window

5-7 Building Sets of 3 Reps

Building to 75% to 80%  for final set of 3

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* Build In Weight

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"Frosted Flakes"

For Time: 

1,000 Meter Run 

50 Pull-ups 

30 Power Cleans (155/105) 

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KG | (70/47)

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Time Cap: 18 Minutes

Open-Games

For Time: 

1,000 Meter Run 

25 Bar Muscle Ups

30 Power Cleans @weight(185/135)

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Time Cap: 18 Minutes

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* Score: Total Time

Accessory Work

Gun Show 

3-5 Sets For Quality: 

16 Dumbbell Bench Press 

16 Alternating Seated Dumbbell Hammer Curls* 

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* Rest As Needed Between Sets 

* 8 Reps Each Side

*see Steph’s new challenge in the weekly overview!