Metcon (AMRAP – Rounds and Reps)
10 AMRAP
50 Double Unders
10 Burpee Pullups
Metcon (AMRAP – Rounds and Reps)
10 AMRAP
15 Situps
10 Slams
Warm-up
0-5:00
Briefing
5:00-20:00
Prone Rotations x10/10
Prone Y x20
Prone T x20
Elbow Rotations x20
High Pull
High Pull to Front Rack
High Hang Muscle Clean
High Hang Power Clean
Low Hang Power Clean
Power Clean
Push Jerk
20:00-30:00
Muscle Clean (3-3-3-3-3)
Metcon (3 Rounds for time)
40:00-55:00
0-5:00
30 Clean and Jerks 115/80
5 minute cap
5:00-10:00
30 Clean and Jerks 135/95
5 minute cap
10:00-15:00
ME Clean and Jerks 155/105
Kelly (Time)
5 Rounds for time of:
400m Run
30 Box Jumps, 24” / 20”
30 Wall-Ball Shots, 20# / 14#