01/27/2021

Metcon (AMRAP – Rounds and Reps)
12 min AMRAP
Open Prep
+3 Overhead Squat @ 75/55
+3 Hang Power Snatch
50 Double Unders

Scaled
+3 Front Squat @ 115/75
+3 Hang Power Clean and Jerk
50 Double Unders or Heavy Rope SIngles

Foundations
+3 Double DB Front Squat @ 35/20
+3 Double DB Hang to Overhead
50 Jump Rope Singles or 20 Double Unders

Metcon
5 Rounds for Quality
(20 min Time Cap)
25 GHD Sit Ups
20 Deadlift – build each round starting around 50%
15 Strict Pull Ups

Reps don’t need to be unbroken but done as quickly as possible, rest between exercises

Metcon
10 min AMRAP
10 Ring Rows
10 ABMat Sit Ups
10 Hollow Rocks
– stay in constant motion