Lift

Hang Snatch 2-2-2-2-2-2-2 (Ascending)

Strength

Tempo Lawnmowers (3s ↑, 1s Hold, 3s ↓) 4×5/Arm (Ascending)

MetCon

i) For Time:

60 Calorie Row

1 Round of:

7 Ring Dips

7 CTB Pullups

40 Calorie Row

2 Rounds of:

7 Ring Dips

7 CTB Pullups

20 Calorie Row

3 Rounds of:

7 Ring Dips

7 CTB Pullups

ii) For Time:

125 S2OH (55/75#)

*On Every Minute Perform 5 Box Hops (20/24″)

Lift

Split Jerk 3-3-2-2-1-1-1-1 (Ascending)

MetCon

[9-6-3] x2 For Time of:

Hang Power Cleans (125/185#)

Deficit HSPU

Strength

Back Squat 4×10 (Ascending)

MetCon

On Every 3rd Minute For 21 Minutes:

16 Wall Balls (W: 14/9 M: 20#/10′)

8 Bar Facing Burpees

►This is a BRAND NEW workout challenge for RCSC, which can be performed in teams of 3, partners OR individuals.

►The workout has a 90 minute Time Cap.

►Any individual to complete the challenge in under 45 minutes (RX) will receive a FREE RCSC T-Shirt.

MetCon

“The One Large”

50 Pullups

100 HR Pushups

200 Situps

300 Air Squats

200 Situps

100 HR Pushups

50 Pullups