MetCon
On A 40-MInute Timer Complete:
Minute 1:
5 Pullups
10 Double KB Deadlifts (2×1.5 Pood/2×2 Pood)
Remainder Time = Calories Assault Bike
Minute 2:
Rest
Minute 3:
5 T2B
10 Double DB S2OH (2×35/2×50#)
Remainder Time= Calories Ski Erg
Minute 4:
Rest
-Repeat 10 Times-
*Score = Total Accumulated Calories*
Lift
i) Snatch Grip Push Press 4×4 (Ascending)
ii) Hang Power Snatch 4-4-4-2-2-2 (Ascending)
MetCon
On A 14-Minute Timer Complete:
0:00-5:00
4 Rounds of:
10 Power Cleans (65/95#)
10 HSPU
5:00-9:00
3 Rounds of:
8 Power Cleans (95/135#)
8 HSPU
9:00-12:00
2 Rounds of:
6 Power Cleans (125/185#)
6 HSPU
12:00-14:00
1 Round of:
4 Power Cleans (155/225#)
MAX Distance HSW
Strength
Pause Back Squat (5s) 5×5 (Ascending)
MetCon
Inverted Ladder (10↓1/1↑10) For Time of:
Buy In: 50 Calories Cardio (Athlete Choice)
Burpee Box Overs (20/24″)
Thrusters (65/95#)
Cash Out: 50 Calories Cardio (Athlete Choice)
Strength
Superset 4 Sets of:
6 Power Rows (Ascending Weight)
4 Negative Ring Pullups/Rows (10s – False Grip If Applicable)
MetCon
Buy In: 25 T2R
50 SA DB Hang Clean & Jerk – L (35/50#)
100′ SA DB OH Walking Lunge – L (35/50#)
50 SA DB Chest Press – L (35/50#)
50 Crossover Skips
50 SA DB Hang Clean & Jerk – R (35/50#)
50′ SA DB OH Walking Lunge – R (35/50#)
50 SA DB Chest Press – R(35/50#)
50 Crossover Skips
Cash Out: 25 T2R
[35 Minute Time Cap]
Strength
i) Superset 4 Sets of:
6 Deadlifts (Ascending Weight)
5/Side SL RDL
ii) Superset 4 Sets of:
4 Deadlifts (Ascending Weight)
5/Side Stagger Stance Good Mornings
MetCon
EMOTM 10 Minutes of:
20s Assault Bike Sprint
River City Strength and Conditioning 