05/19/2021
Metcon (AMRAP – Reps)
Every 4 min x 4
15 Push Jerk @ 135/95
15 Hang Power Clean @ 135/95
15 Push Jerk @ 135/95
15 Toes to Bar
15 Push Jerk @ 135/95
15 Hang Power Clean @ 135/95
15 Push Jerk @ 135/95
15 Toes to Bar
Metcon
Strength
Primary: Ring Dips
5×3-8; all heavy
– between sets, complete 30 KB Swings
Primary: Ring Dips
5×3-8; all heavy
– between sets, complete 30 KB Swings
Secondary:
4 Rounds x
8-12 Bench Press
Max Reps Push Ups
Tertiary:
4 x
6-10 DB Arnold Press
10-15 Upright Row
18-21 Banded Triceps Extensions
Rest 2 min
EMOM x 10
10 DB Shoulder Flyes
15 Bench Dips
Metcon
Conditioning:
Primary:
10 min AMRAP
10 Push Ups
10 Football Burpees
Primary:
10 min AMRAP
10 Push Ups
10 Football Burpees
Secondary:
12 min AMRAP
100ft Sled Push
1 min Max Double Unders
Tertiary:
5 x
45 sec Plank
30 sec Rest
8 min HS Walk Practice
