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Metcon In teams of two
5 min AMRAP
Squat clean and jerk (80/55)
2 min break
3 rounds for time
60 double unders
30 Power snatches (42.5/30)
1 round for time
60 burpees over the bar
60 overhead squats (60/42.5)
20 ring muscle ups (optional)
3 rounds for time
60 double unders
30 Power snatches (42.5/30)
2 min break
5 min AMRAP
Squat clean and jerk
On the 3:00 x 10 Rounds: 1,000 Meter Bike Erg Max Distance Farmer's Carry 22.5 / 15 kg's
Weightlifting Strength Front Squats build up to a heavy set of 5 3 sets 3 reps @ same weight Metcon 6 min amrap 4 thrusters 4 pullups 3 min break 6 min amrap 4 front squats 4 HSPUs RX Age 17-44 (42.5/
EMOM FOR 30 MIN A) 10 DB Squat Cleans B) 10 KB Swings C) 10 DB Sumo Deadlift High Pull D) 15 KB Swings E) 10 DB Push Press F) 20 KB Swings Active mobility