Monday
Metcon (Time)
For Time:
100 Double Unders
21 Power Cleans (155/105)
21 Bar-Facing Burpees
100 Double Unders
15 Power Cleans (155/105)
15 Bar-Facing Burpees
100 Double Unders
9 Power Cleans (155/105)
9 Bar-Facing Burpees
100 Double Unders
21 Power Cleans (155/105)
21 Bar-Facing Burpees
100 Double Unders
15 Power Cleans (155/105)
15 Bar-Facing Burpees
100 Double Unders
9 Power Cleans (155/105)
9 Bar-Facing Burpees
Warm-up
Extra Credit
Stamina Squats
On the Minute x 10 (5 Rounds):
Minute 1: 4 Front Squats
Minute 2: 8 Back Squats
On the Minute x 10 (5 Rounds):
Minute 1: 4 Front Squats
Minute 2: 8 Back Squats
Barbell Load For Both Lifts: 60-62% 1RM Front Squat
Single Unders
Active Samson
Single Leg Glute Bridges (30 Seconds Each)
40 Seconds Each
Double Taps
Push-up to Down Dog
Glute Bridge Walkouts
Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats