Strength
15 Front Squat @ 55%
15 Front Squat @ 60%
15 Front Squat @ 65%
MetCon
“Jackie”
For Time:
1000m Row
50 Thrusters (Bar)
30 Pullups
Author: River City Strength and Conditioning
[Saturday] 032622
Technique & Movement – High Hang Clean/Split Jerk
MetCon
In Teams Of 2 Complete For Time:
40 Snatches (75/115#)
20 Synchro Bar Facing Burpees
40 Clean & Jerk (75/115#)
20 Synchro Bar Facing Burpees
40 Snatches (95/135#)
20 Synchro Bar Facing Burpees
40 Clean & Jerk (95/135#)
20 Synchro Bar Facing Burpees
40 Snatches (105/155#)
20 Synchro Bar Facing Burpees
40 Clean & Jerk (105/155#)
20 Synchro Bar Facing Burpees
40 Snatches (125/185#)
20 Synchro Bar Facing Burpees
40 Clean & Jerk (125/185#)
20 Synchro Bar Facing Burpees
40 Snatches (145/205#)
20 Synchro Bar Facing Burpees
40 Clean & Jerk (145/205#)
20 Synchro Bar Facing Burpees
[45 Minute Time Cap]
[Friday] 032522
MetCon
“Barbell Cindy”
20 Minute AMRAP of:
5 Bent Over Rows (75/115#)
10 Bench Press (65/95#)
15 Front Squat (55/75#)
Accessory
EMOTM 12 Minutes of:
Odd: 1-3 Rope Climbs/Rope Pulls
Even: 30′ HSW/30s HSW Practice
[Thursday] 032422
Lift
EMOTM 12 Minutes of:
Odd: 3 Snatch Balance
Even: 2 Pause Power Snatch (5s Pause In Catch/Power Position)
MetCon
14 Minute AMRAP of:
40 Double Unders
6 Hang DB Clean & Jerk – L (35/50#)
6 Hang DB Clean & Jerk – R (35/50#)
[Wednesday] 032322
MetCon
20 Rounds For Time of:
8 Wall Balls (W: 14/9 M: 20#/10′)
8 T2B
8 Calorie Row
[45 Minute Time Cap]
River City Strength and Conditioning 