03/11/2020

Metcon (AMRAP – Reps)
Every 3 min A/B switch x 3:
A: 3 min AMRAP
6 Power Snatch @ 9/65
6 Bar Muscle Up
B: Rest – 500m Row – 25/20 Cal Bike

…then…

A: 3 min AMRAP
9 Thruster @ 95/65
9 Toes to Bar
B: Rest – 500m Row – 25/20 Cal Bike

…then…

A: 3 min AMRAP
12 Power Clean and Jerk @ 95/65
12 Lateral Burpees Over Bar
B: Rest – 500m Row – 25/20 Cal Bike

Each A/B Switch is done 3 times in a row; 3 min AMRAP, then rest. Then move onto the next portion. Each time, the rest become more challenging. First round, full rest. Second round, 500m Row. Third round, 25/20 Cal Bike. Then back to rest.

The goal is to stay smooth and consistent in each interval and not lose reps as the rest becomes more taxing.