04/21/2021

Metcon (Time)
5 Rounds for Time:
7 Deadlift
5 Hang Power Clean
3 Front Squat
1 Jerk
Rx+: 225/155
Rx: 185/135
Scaled: 70% of 1RM Clean and Jerk
Metcon (Weight)
Strength
Primary: Push Press
5-5-3-3-1-1-1; building across AHAP
– record heaviest single

Secondary:
4 Rounds x
6 Bench Press (heavy)
12 Ring Dips
20 Bench Dips
Rest 2 min

Tertiary:
4 x
10-15 Arnold Press
10-15 KB Pike Crunch

4 x
8-12 Behind the Neck Strict Press
15-20 DB Pull Over

Metcon
Conditioning
Primary:
EMOM x 14
Odd minutes: 5 Pull Ups/10 Push Ups/15 AbMat Sit Ups
Even minutes: Row max distance

Secondary:
Assault Bike
Bike avg cal EMOM x 10
– 10 sec hard, hit or exceed average cals from test every round

Tertiary:
EMOM x 8
5 Burpees
4 Box Jumps
3 Burpee Box Jump Overs