Metcon (No Measure)
x30 Dubs
x20 supermans
x10 Toes-to-bar
2 rounds NOT for time
Metcon (Time)
Min 0-6
50 pull-ups
30 ring dips
Min 6-10 Rest
@ Min 10
Metcon (AMRAP – Reps)
Amrap 20
x15 Deadlift @ 60%
x20 HRPU
x25 Air Squats
Warm-up
0-5:00
Briefing
5:00-15:00
Wrist Mobility
Elbow Rotations
Power Clean Technique
Power Clean (3-3-3-3)
*Same weight
*Low catch but remain in the power with a 3 second pause.
*Focus on quality over weight
*Move as a complex-Touch and go
Diane (Time)
21-15-9
Deadlifts, 225# / 155#
Handstand Push-ups
Kelly (Time)
5 Rounds for time of:
400m Run
30 Box Jumps, 24” / 20”
30 Wall-Ball Shots, 20# / 14#