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3 Rounds for Reps

TUESDAY, JUNE 11, 2019

HAPPY BIRTHDAY SEAN JONES, ZACK B.

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METCON

3 Rds For Reps:
1Min to:
12/9 Cal Bike+
Max Effort Air Squats
2Min Rest
_________________
3 Rds For Reps:
1Min to:
12/9 Cal Row+
Max Effort Burpee
2Min Rest
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3 Rds For Reps:
1Min to:
100m Run+
Max Box Jump Over 24/20
2Min Rest



RX+

Power Clean
Clean Primer:
5 Sets:
1 Hang Clean High Pull
1 Low-Hang Power Clean
… Followed by:
“On the 1:30” x 5:
1 Hang Power Clean
1 Power Clean

Conditioning
“Power Ranger”
15 Power Cleans, 600m Run
10 Power Cleans, 400m Run
5 Power Cleans,
200m Run
Rx – 155/105

Body Armor

Not for Time:
27 GHD SU,
25-50′ HS Walk
21 GHD SU,
25-50′ HS Walk
15 GHD SU,
25-50′ HS Walk
… Directly into:
10-8-6-4-2:
Strict CTB Pull-Ups
Strict Ring Dips

 


NEWS & UPDATES

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