1.5.2022
Skill Work
Metcon (AMRAP – Rounds and Reps)
17 min Amrap
3 Muscle Ups
7 DB Hang Power Cleans 50/35
10 Pistols
3 Muscle Ups
7 DB Hang Power Cleans 50/35
10 Pistols
Metcon (AMRAP – Rounds and Reps)
SCALED
17 min AMRAP
6 Pull Ups
6 Box Dips
7 DB Hang Power Cleans 25/15
10 Side Lunge
17 min AMRAP
6 Pull Ups
6 Box Dips
7 DB Hang Power Cleans 25/15
10 Side Lunge
Warm-up
4:30pm Weight Lifting
500 M C2 bike or rower
Foam Roll – Glutes, IT bands, quads, mid back and armpits
Empty Bar 10 each: Good morning, back squat, push press, thrusters
500 M C2 bike or rower
Foam Roll – Glutes, IT bands, quads, mid back and armpits
Empty Bar 10 each: Good morning, back squat, push press, thrusters
Thruster (from rack establish 1RM)
Metcon (Time)
For Time
21-18-15-12-9-6-3
Thrusters 75/55 (rx+ 95/65)
Burpees over the bar
21-18-15-12-9-6-3
Thrusters 75/55 (rx+ 95/65)
Burpees over the bar
Bonus Abs
3×8 Toes To Bar OR
3×12 Anchored Toes to Bar
3×12 Anchored Toes to Bar
Pistols