05/15/2021
Announcements
Today we will be switching the order of the Met-Con and Strength piece. It will be Partner style, break up the reps however you wish. Any time and energy left over will be dedicated to the strength piece.
Metcon (Time)
Partner WOD!
400 m. run
10 Front Squats/Squat Cleans
10 Bar-Facing Burpees
20 Front Squats/ Squat Cleans
20 Bar-Facing Burpees
30 Front Squats/ Squat Cleans
30 Bar-Facing Burpees
20 Front Squats/ Squat Cleans
20 Bar-Facing Burpees
10 Front Squats/Squat Cleans
10 Bar-Facing Burpees
400 m. run
24 min Cap
Break up the reps however you wish
Clean (5 Rep Max)
Opt.1 55%x5, 65%x3, 70%x2, 75%x1, 80%x1, 85%x5+
Opt. 2 5×5 @ 70% of 1RM
Opt. 3 10 min EMOM 5 Reps @ 135/95 or 55% of 1RM
Opt. 4 Accessory Work
Opt. 2 5×5 @ 70% of 1RM
Opt. 3 10 min EMOM 5 Reps @ 135/95 or 55% of 1RM
Opt. 4 Accessory Work
*Sub Clean for Snatch and test 1 of the 3 options.
Metcon (Time)
Pushup Challenge!
Accumulate 150 reps
Rx Good l’fashion pushups
Rx+ weighted