251225 Thursday
Metcon
In teams of two
Buy in: 400m synchro run
4 rounds
20 cleans 60/40
16 burpees
12 HSPUs
1 min rest
Buy in: Synchro 500m row
4 rounds
20 snatches 50/35
16 box jump overs
12 toes to bar
top of page
Search
Recent Posts
See AllWeightlifting Power clean build to 2RM DNG 5 min EMOM 3 reps at 80% Metcon 9 min AMRAP 40 DUs 4 cleans 60/40 1 burpee BMU add 2 reps on each round cleans & burpee BMU
In teams of two 40/30 cals 20 deadlifts 120/85 15 RMUs 2 min rest 3 rounds 10 shuttle runs 20 synchro pullups 10 shuttle runs 20 synchro 1DB thrusters 2 min rest 3 rounds 20 box jump overs 20 synchro
Strength back squats build to 2RM 1st rep with 2 sec pause in the bottom Metcon 6 min AMRAP 8 power snatches 40/30 4 toes to bar 2 min rest 6 min AMRAP 8 SDHP 40/30 4 HSPUs
bottom of page
Comments