MetCon
PARTNER WOD!!!
“You Go, I Go”
60 Rounds For Time of:
1 Power Clean (145/205#)
3 T2B OR Ring Pushups
5 Wall Balls (W:14/9 M: 20#/10′)
*Partner 1 Completes A FULL Round While Partner 2 Rests*
Lift
4 Sets (Ascending Weights) of:
“Big Snatch Complex”
High Hang Snatch
Hang Snatch
Snatch
Snatch Grip Push Press
High Hang Snatch
Hang Snatch
Snatch
OH Squat
High Hang Snatch
Hang Snatch
Snatch
Snatch Balance
–> Dropping The Bar AFTER The Overhead Movements Is Permitted
–> Power OR Squat Snatch Is Permitted
MetCon
For Time:
500 Double Unders/1000 Single Skips
[10 Minute Time Cap]
MetCon
i) “Nate”
20 Minute AMRAP of:
2 Ring Muscle Ups
4 HSPU
6 KB Swings (1.5/2 Pood)
ii) “RCSC Beep Test”
Strength
i) TnG Push Press 5×5 (Ascending)
ii) Leaning Side Raise 3×8/Arm (HEAVY)
MetCon
6 Rounds For Time of:
17 Calorie Row
12 Hang DB Clean & Jerk (35/50#)
7 Box Over Burpees (20/24″)
[20 Minute Time Cap]
Strength
Back Squat 4×15 @ 55%
MetCon
4 Rounds For MAX Reps of:
60s Assault Bike
60s T2B
60s Double Unders
60s Rest
River City Strength and Conditioning 