08/07/2020

Metcon (Weight)
For Load
15 min AMRAP
12 Squat Clean @ 135/95
12 Bar-Facing Burpee
15 Toes to Bar
10 Squat Clean @ 165/115
10 Bar-Facing Burpee
15 Toes to Bar
8 Squat Clean @ 185/135
8 Bar-Facing Burpee
15 Toes to Bar
6 Squat Clean @ 205/145
6 Bar-Facing Burpee
15 Toes to Bar
– with time remaining, build Squat Clean single AHAP

– Scoring assumes that you’ll make it all the way through tthe "wod" portion. If that doesn’t happen, score it as the last weight you hit.
– Scale weight so you don’t die. 🙂
– Scale TTB so that you could conceivably do 15 reps in 2 sets when fresh.

Accessory
Metcon
Accessory Strength
A)
Deadlift:
10 min to build to a heavy 5-rep Deadlift

B)
10 min x
5-8 Deadlift @ 80% of your heavy 5-rep
rest as needed between sets

C)
5 Rounds x
20 Alternating Reverse Lunge
15 Banded Hip Thruster

Metcon
Accessory Conditioning:
A)
10 min x
10 Sumo Deadlift
50 ft Walking Lunge

B)
10 min x
15-20 Banded Hip Thrusters
10-15 per side, Banded Crab Walk

C)
10 min x
10 GHD Back Extensions
10-15 Hamstring Curls

Metcon
Accessory Competitor
A)
Clean Pull + Hang Shrug
5 x 3+5; at or heavier than your top weight on clean

B)
5 Rounds x
5 Front Squat @ 80-90% of heaviest clean
10 GHD Back Extension

C)
4 Rounds x
15-20 Banded Hip Thruster
10 Romanian Deadlift