11/11/2020
Metcon (AMRAP – Reps)
EMOM x 10
1-4 reps x
1 Power Clean +
1 Hang Squat Clean +
1 Front Squat
– use a weight that’s fairly heavy
– score by total number of reps completed of the complex (out of 40)
1-4 reps x
1 Power Clean +
1 Hang Squat Clean +
1 Front Squat
– use a weight that’s fairly heavy
– score by total number of reps completed of the complex (out of 40)
Metcon (Time)
6 Rounds x
9 Front Squat @ 185/125 (from rack)
100ft Sled Push – 6/7 Plates
15 Burpee Box Jumps
Rest 2-3 min
9 Front Squat @ 185/125 (from rack)
100ft Sled Push – 6/7 Plates
15 Burpee Box Jumps
Rest 2-3 min
Barbell Hip Thruster (4 x 12 reps, all AHAP)
Gymnastics plank x 1 min between sets
Use the blue benches
You can do banded hip thrusters if class size is prohibitive
Rest as needed and take turns to manage the number of sleds
Score by worst round