Friday
Partner MetCon:
21-15-9
Row (calories)
Burpees
21-15-9
Hang Power Clean, 115/75lb
Hand Release Push Up
21-15-9
Ball Slam, 50/30lb
Box Jump, 24/20″
Partner MetCon:
21-15-9
Row (calories)
Burpees
21-15-9
Hang Power Clean, 115/75lb
Hand Release Push Up
21-15-9
Ball Slam, 50/30lb
Box Jump, 24/20″
STRENGTH:
a. Shoulder Press – 3×4
b. Low Bar Back Squat – 3×10
c. Power Clean – 3×3
d. Strict (Weighted) Pull Up
Test – Max Distance:
Inch Worm Push Up
(2 Attempts)
MetCon: 5 Rounds
15 L-Arm KB Swings
15 Goblet Squats
15 R-Arm KB Swings
*KB can be put down only after a completed round.
MetCon: AMRAP – 20 Min
9 Burpees
12 Hang Power Snatch, 95/65lb
15 Wall Balls, 20/15lb
STRENGTH:
a. Deadlift – 3×7 TnG
b. Thruster – 3×2
c. (Weighted) Push Up – 3×10
d. For Time: 50 T2B