07/06/2020

Metcon (Weight)
18 Rounds for Load
(18 min Cap)
1 Power Clean +
2 Jerk +
3 Front Squat
– with time remaining, build a Clean & Jerk to a heavy single
Metcon
4 Rounds
10 Bench Press @ BW or 70%
max reps unbroken Push Ups
30 GHD Sit Ups or AbMat Sit Ups
+
3 Rounds
5-7 Ring Dips
10-15 Bench DIps
5-7 Ring Dips
10-15 Bench Dips
5-7 Ring Dips
Rest 2 min
+
8 min x
Burnout Front Plate Raise
Burnout Banded Tricept Extension