Workout – Metcon (Time)
3 Sets:
2 Rounds
10 Thrusters (95/65)
10 Chest to Bar Pull-ups
-Rest 2:00 b/t sets-
TARGET SCORE
Target time: Sub 1:30-1:50
Time cap: 2:00 minutes
Scaling Option
3 Sets:
2 Rounds
5 Front Squat + 5 Push Press (light)
10 Jumping Pull Ups
-Rest 2:00 b/t sets-
Strength – Push Jerk (4×14)
Power clean + push jerk:
3 @ 65%
2 @ 70%
1 @ 75%
-Rest 60-90 seconds-
3 @ 70%
2 @ 75%
1 @ 80%
-Rest 60-90 seconds-
1 @ 80 %
-Rest 60-90 seconds-
1 @ 80%
Accessory – Warm-up (No Measure)
1 min couch stretch (each side)
1 min twisted cross (each side)
30 sec bicep stretch on wall (each side
* If time permits
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