06/10/2021
Back Squat (3 Rep Max)
Metcon (Time)
For Time:
3 Rounds
10 Clean and Jerks/ Snatches 95/65
10 Bar-Facing Burpees
15/12 Calorie Row/Bike
10 Bar-Facing Burpees
3 Rounds
10 Clean and Jerks/ Snatches 95/65
10 Bar-Facing Burpees
15/12 Calorie Row/Bike
10 Bar-Facing Burpees
Rx and scaled you may Sub out Calorie Row/Bike for 200 m. run if weather permits
Rx+Snatches and Bike
Metcon (Weight)
Optional Accessory Work:
5×20 Weighted Lunge
Start light progressively add weight.
5×20 Weighted Lunge
Start light progressively add weight.
Enter total weight of heaviest set
Rx 1 Dumbbell
Rx+ 2 Dumbbells
Opt. 2 5×3 Tempo Squat @ 65% of 1RM (5 sec. descent)
Opt. 3 5×8 @ 65% of 1RM
Opt. 4 Accessory Work