MetCon
4 Rounds For Time of:
1000m Row
30′ OH DB Walking Lunge – L (35/50#)
20 SA DB Hang Clean & Jerk – L (35/50#)
10 Burpee Suitcase Deadlift – L (35/50#)
30′ OH DB Walking Lunge – R (35/50#)
20 SA DB Hang Clean & Jerk – R (35/50#)
10 Burpee Suitcase Deadlift – R (35/50#)
[45 Minute Time Cap]
Strength
OH Squat 8-8-6-6-4-4 (Ascending/Compare To Last Week)
MetCon
“Annie Meets Grace”
50 Double Unders
50 Situps
6 Clean & Jerk (95/135#)
40 Double Unders
40 Situps
6 Clean & Jerk (95/135#)
30 Double Unders
30 Situps
6 Clean & Jerk (95/135#)
20 Double Unders
20 Situps
6 Clean & Jerk (95/135#)
10 Double Unders
10 Situps
6 Clean & Jerk (95/135#)
MetCon
For Time:
400m Run
5 Rounds of “Cindy”
400m Run
4 Rounds of “Cindy”
400m Run
3 Rounds of “Cindy”
400m Run
2 Rounds of “Cindy”
400m Run
1 Round of “Cindy”
400m Run
*1 Round of “Cindy’ = 5 Pullups/10 Pushups/15 Air Squats*
MetCon
In Team Of 2 Perform For Time of:
100 Bench Press (75/115#)
100 Snatches (65/95#)
100 Bicep Curls (Bar)
25 Double Unders (Each)
75 Bench Press (95/135#)
75 Snatches (75/115#)
75 Bicep Curls (45/65)
50 Double Unders (Each)
50 Bench Press (105/155#)
50 Snatches (95/135#)
50 Bicep Curls (55/75#)
75 Double Unders (Each)
25 Bench Press (125/185#)
25 Snatches (105/155#)
25 Bicep Curls (65/95#)
100 Double Unders (Each)
[45 Minute Time Cap]
Strength
Superset 4 Sets (Ascending Weight) of:
6 Snatch Grip Deadlift
12 Back Extensions
6 Rack Pulls (HEAVY)
12 Weighted Glute Bridge
MetCon
10 Minute AMRAP of:
6 Calories Assault Bike (Sprint)
8 Shuttle Runs (20′)
10 SA DB Snatch (50/70#)
River City Strength and Conditioning 