Strength
Back Squat 10-8-6-4-2 (Ascending)
MetCon
MAX Unbroken Wall Balls (W:14/9 M: 20#/10′)
-2 Minutes Rest-
5 Sets of:
5 Calories Assault Bike
3×25′ Shuttle Sprints
8 S2OH (Bar)
3×25′ Shuttle Sprints
5 Burpees
1×25′ Shuttle Sprint
-2 Minutes Rest-
MAX Unbroken Wall Balls (W:14/9 M: 20#/10′)
MetCon
“Queen Elizabeth”
Buy In: 1926m Row
21 Power Cleans (95/135#)
21 Front Squats (95/135#)
21 Thrusters (95/135#)
21 Clusters (95/135#)
8 Burpees
8 KB Goblet Squats (1.5/2 Pood)
8 Reverse Burpees
8 KB SDHP (1.5/2 Pood)
8 Burpee Tuck Jumps
8/Side KB Clean (1.5/2 Pood)
8 Burpee Box Jumps (20/24″)
8/Side KB Snatch (1.5/2 Pood)
8 Burpee Box Overs (20/24″)
Cashout: 2022m Row
[50 Minute Time Cap]
MetCon
For Time:
60 Calorie SE
50 Muscle Snatch (Bar)
40 Pullups
30 SA DB Chest Press – R (35/50#)
20 SA Devils Press – R (35/50#)
10 Alternating Turkish Getups (35/50#)
20 SA Devils Press – L (35/50#)
30 SA DB Chest Press – L (35/50#)
40 Pullups
50 Muscle Snatch (Bar)
60 Calorie Ski Erg
[45 Minute Time Cap]
Lift
Squat Clean 3-3-3-1-1-1 (Ascending)
MetCon
EMOTM 10 Minutes of:
30s Assault Bike @ > 50/60RPM
1 Squat Clean @ HEAVIEST LOAD FROM ABOVE
Accessory
Weighted Depth Jump Drill
MetCon
i) For Time:
400m Run (MAX Effort)
[4 Minute Time Cap]
ii) 10 Rounds of:
30 Double Unders
10 HSPU
10 KB Deadlifts (2×1.5/2×2 Pood)
[20 Minute Time Cap]
iii) For Time:
400m Run (MAX Effort)
[4 Minute Time Cap]
River City Strength and Conditioning 