+97339533130
Metcon
In teams of 2
for time
20 Toes to bar
2 cleans @110/80kg
20 Toes to bar
4 cleans @100/75kg 20 Toes to bar
6 cleans @90/70kg
20 Toes to bar
8 cleans @80/65kg
20 Toes to bar
10 cleans @70/60kg
2 min break
5 rounds
100 double unders
20 HSPUs
2 min break
10 rounds
8 box step overs 2DBs (22.5/15kg)
8 2DBs hang power cleans
4 ring muscle ups
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