09/03/2020
Back Squat (Build to a heavy 8-rep across 7 working sets)
Metcon (Weight)
12 min x
2 Rounds
6 Power Clean @ 135/95
6 Front Squat
+
2 Rounds
4 Power Clean @ 185/135
4 Front Squat
+
2 Rounds
2 Power Clean @ 225/1555
2 Front Squat
+
with time remaining, build a Squat Clean As Heavy As Possible
2 Rounds
6 Power Clean @ 135/95
6 Front Squat
+
2 Rounds
4 Power Clean @ 185/135
4 Front Squat
+
2 Rounds
2 Power Clean @ 225/1555
2 Front Squat
+
with time remaining, build a Squat Clean As Heavy As Possible
Metcon
5 Rounds for Quality
(12 min CAP)
100ft Walking Lunge w/ DB
15 Banded Hip Thrusters
(12 min CAP)
100ft Walking Lunge w/ DB
15 Banded Hip Thrusters
Metcon
Pick One:
A) 100 Cal Assault Bike for Time
A) 100 Cal Assault Bike for Time
B) 4 Rounds x
12-15 Sumo Deadlift
12-15 GHD Back Extension
C) 3 Rounds For Time
100m Sled Push (5/4 plates)
15 Deadlift @ 225/155
15 Bar-Facing Burpees
