Tuesday, 8/20


Metcon (Weight)

Clean and Jerk Cardio Complex:

Every 2min. x 10 Rounds:
10/7 Calorie Assault Bike or Skierg or Bike
2 Power Clean and Jerks

*Climbing in weight to the heaviest #'s you can hit.

Metcon (Time)

5 Rounds For Time:
10 Devil Press 45/30s
15 Toes-To-Bar

*Time CAP: 15min.

RX+ 50/35s



12 min to finish...
100 Single Arm DB Hang Clean + Jerk (50/35lb.)
*10 Pull-ups EMOM
(100 total. Switch arms whenever you’d like but make sure it’s 50 each side.)

8 min EMOM:
8 SDHP’s (75/55lb.)
8 Burpees
*both in the same min

12 min EMOM:
Odd: 15/12 Cal Row
Even: Max Russian Kettlebell Swings (70/53lb)

*3 min rest between sectionsPart 1 may be scaled to 10 jumping pull-ups or even 7 regular pull-ups. Start with the pull-ups! You should not be done in 5min. so make sure it's hard. No biggie if you don't finish. I'd rather that, then it's too easy.

Part 2 is 95/65lb RX+

Freddy HansenComment