Weightlifting:
1 Power Clean + 1 Push Jerk + 1 Full Clean + 1 Split Jerk (Every 2:00 x 6 Rounds)
Begin between 60-70% of 1RM Power Clean and work to a max for the complex.
Metcon:
AMRAP12
400m Run
10 Hang Power Cleans (155#/105#)
10 Hang Power Cleans (155#/105#)
Cleans should be unbroken.
Each break = 5 Burpee Tuck Jumps AFTER the workout.
Each break = 5 Burpee Tuck Jumps AFTER the workout.
Workout 16.4
Rx’d
Complete as many rounds and reps as possible in 13 minutes of:
55 deadlifts
55 wall-ball shots
55-calorie row
55 handstand push-ups
Men deadlift 225 lb. and throw 20-lb. ball to 10-ft. target
Women deadlift 155 lb. and throw 14-lb. ball to 9-ft. target
Scaled
Complete as many rounds and reps as possible in 13 minutes of:
55 deadlifts
55 wall-ball shots
55-calorie row
55 hand release push-ups
Men deadlift 135 lb. and throw 20-lb. ball to 9-ft. target
Women deadlift 95 lb. and throw 10-lb. ball to 9-ft. target
Gymnastics:
Handstand Practice
Walks, Freestanding, HSPU, Shoulder Touches… whatever needs attention – come in and work on it.
Metcon:
EMOM15
1st – 1 Round of Cindy
2nd – 50m Farmer Carry + 50m Run
3rd – 5 High Box Jumps (Build)
1st – 1 Round of Cindy
2nd – 50m Farmer Carry + 50m Run
3rd – 5 High Box Jumps (Build)
Cindy = 5 Pullups, 10 Pushups, 15 Air Squats.
Choose your weight for Farmer Carry.
Build on Box Jumps.
Choose your weight for Farmer Carry.
Build on Box Jumps.
