05/06/2021
Deadlift (1 Rep Max)
Metcon (AMRAP – Reps)
4 Rounds:
Min ME H.Clean/H. Snatch
Min ME Bar-facing Burpees
Min ME Calorie Row/Bike
-Rest 1 min-
Min ME H.Clean/H. Snatch
Min ME Bar-facing Burpees
Min ME Calorie Row/Bike
-Rest 1 min-
Rx 95/65
Rx+ 95/65 Bike
Metcon (Time)
Accessory Work:
GHD Sit-ups
GHD Sit-ups
Rx Accumulate 50 reps
Rx+ Accumulate 100 reps
Opt. 2 7×2 @ 80% of 1RM
Opt. 3 10 min EMOM 3 reps @ 275/185 or 65% of 1RM
Opt. 4 Accessory Work