09/22/2020
Metcon (AMRAP – Reps)
Skill Work: Pull Ups
– 5-8 min skill practice for BF Pull Ups
– EMOM x 6
15 sec AMRAP Butterfly Pull Up
– 5-8 min skill practice for BF Pull Ups
– EMOM x 6
15 sec AMRAP Butterfly Pull Up
Hang Power Clean (3 x 3; same weight, all heavy)
Metcon (Time)
For Time:
3 Rounds
12 Pull Ups
9 Bar-Facing Burpees
6 Hang Power Clean @ 135/95
+
3 Rounds
12 Pendlay Row @ 135/95
9 Bar-Facing Burpees
6 Hang Power Clean @ 135/95
3 Rounds
12 Pull Ups
9 Bar-Facing Burpees
6 Hang Power Clean @ 135/95
+
3 Rounds
12 Pendlay Row @ 135/95
9 Bar-Facing Burpees
6 Hang Power Clean @ 135/95
Metcon
EMOM x 10
10 Bicep Curl
AMRAP AbMat Sit Ups w/ remaining time
10 Bicep Curl
AMRAP AbMat Sit Ups w/ remaining time
