Technique & Movement – HS Hold/HSPU/HSW – Coach Jeff

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MetCon

5 Rounds For Time of:

500m Row

20 Calorie Bike

500m Ski Erg

20 SA Burpees

[50 Minute Time Cap]

Strength

5 Sets of:

MAX Reps Bench Press (55/75#)

-2 Minute Rest-

*Score = TOTAL Reps*

MetCon

3 Rounds For Time of:

400m Run + 3 Rounds “Cindy”

Lift

1RM Split Jerk

[5-3-3-2-1-1-1-1]

MetCon

3 Sets of:

400m Run

-4 Minutes Rest-

*Score = Slowest Time*

May The Fourth Be With You!!!

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MetCon

For Time

200m Run + 10 Pistol Squats

10 Deadlifts (155/225#)

10 HSPU

200m Run + 10 Pistol Squats

9 Deadlifts (155/225#)

9 HSPU

200m Run + 10 Pistol Squats

8 Deadlifts (155/225#)

8 HSPU

*Complete Pattern All The Way Down To 1 For Deadlifts/HSPU*

Lift

Hang Power Snatch 4-4-4-2-2-2 (Ascending)

MetCon

For Time:

50 Calories AB

50 OH Squats (65/95#)

50 Box Hops (20/24″)

*On Every Minute Perform 2 BMUs*