MetCon
On A 40-Minute Timer Perform:
10 Minute AMRAP of:
30 Snatches (45/75#)
30 Snatches (75/135#)
30 Snatches (100/165#)
MAX Snatches (120/210#)
-5 Minute Rest-
10 Minute AMRAP of:
75 Calorie Assaut Bike
50 SA DB Snatch (35/50#)
25 Burpee To Target (4/6″)
-5 Minute Rest-
10 Minute AMRAP of:
50 Deadlifts (125/185#)
50 HR Pushups
50 Pistol Squats
50 HSPU
Lift
Hang Power Clean 3RM
MetCon
For Time:
80 Double Unders
40 Wall Balls (W: 14/9 M: 20#/10′)
30 Pullups
60 Double Unders
30 Wall Balls (W: 14/9 M: 20#1/10′)
20 CTB Pullups
40 Double Unders
20 Wall Balls (W: 14/9 M: 20#/10′)
10 BMU
[14 Minute Time Cap]
Strength
Front Squat 8×1 (Ascending)
MetCon
20 Minute AMRAP of:
15 Calorie Row
12 S2OH (65/95#)
9 Box Hops (20/24″)
Strength
EMOTM 16 Minutes of:
Minute 1: 8-12 DB Chest Press (50/70#)
Minute 2: 25′ HSW/30s HSW Practice
Minute 3: 8-12 DB Bent Row (50/70#)
Minute 4: 45s Plank (Rings)
*Repeat 4 Times*
MetCon
Every 4 Minutes For As Long As Possible Complete:
0:00-4:00
30 Double Unders
2 Rounds of:
10 OH Squats (65/95#)
10 T2B
4:00-8:00
35 Double Unders
2 Rounds of:
12 OH Squats (65/95#)
12 T2B
8:00-12:00
40 Double Unders
2 Rounds of:
14 OH Squats (65/95#)
14 T2B
12:00-16:00
45 Double Unders
2 Rounds of:
16 OH Squats (65/95#)
16 T2B
16:00-20:00
50 Double Unders
2 Rounds of:
18 OH Squats (65/95#)
18 T2B
Olympic Lifting
Yo Yo Squat Snatch 8×1 (Ascending)
MetCon
EMOTM 15 Minutes of:
Minute 1: 15s Assault Bike Sprint (All Out)
Minute 2: 15s Ski Erg Sprint (All Out)
Minute 3: 15s Shuttle Sprint (All Out)
*Repeat 5 Times*
River City Strength and Conditioning 