MetCon
EMOTM 50 Minutes (5 Rounds) of:
Min 1: 12/15 Calories Assault Bike
Min 2: 15 Situps
Min 3: 50 Double Unders
Min 4: 10 HSPU
Min 5: 45s Plank (Elbows)
Min 6: 12/15 Calories Ski Erg
Min 7: 15 V-Ups
Min 8: 50 Cross Over Skips
Min 9: 10 Tricep Dips
Min 10: 45s Plank (Hands)
Lift
“Split Jerk Wave”
EMOTM 20 Minutes of:
2 Split Jerks
MetCon
3 Rounds For Time of:
20 Calorie Row
20 Deadlifts (105/155#)
20 Bench Press (75/115#)
20 BF Burpees
[20 Minute Time Cap]
Strength
Front Squat 7×2 (Ascending)
MetCon
10-Minute AMRAP of:
1 Power Clean (125/185#)
1 BMU/CTB/Pullup
2 Power Clean (125/185#)
2 BMU/CTB/Pullup
3 Power Clean (125/185#)
3 BMU/CTB/Pullup
Etc…
Accessory
EMOTM 8 Minutes of:
20-30s HSW Practice
Strength
i) Bench Press 8-8-6-6-4-4 (Ascending – Light/Medium)
ii) BB Bicep Curl 8-8-6-6-4-4 (Ascending – Light/Medium)
MetCon
For Time:
25 SA DB Front Squat – L (35/50#)
20 SA DB Chest Press – L (35/50#)
15 T2B
25 SA DB Front Squat – R (35/50#)
20 SA DB Chest Press – R (35/50#)
15 T2B
25 DBL DB Front Squat (35/50#)
20 Chest Press (35/50#)
15 T2B
Lift
i) Snatch Balance 3×5 (Ascending – Light/Medium)
ii) Power Snatch 5×3 (Ascending – Light/Medium)
MetCon
EMOTM 12 Minutes of:
Min 1: 20 Crossover Skips + MAX Reps Hang SA DB Snatch – L (10/20#)
Min 2: 20 Crossover Skips + MAX Reps Hang SA DB Snatch – R (10/20#)
Min 3: 20 Crossover Skips + MAX Reps Hang SA DB Snatch – L (20/35#)
Min 4: 20 Crossover Skips + MAX Reps Hang SA DB Snatch – R (20/35#)
Min 5: 20 Crossover Skips + MAX Reps Hang SA DB Snatch – L (35/50#)
Min 6: 20 Crossover Skips + MAX Reps Hang SA DB Snatch – R (35/50#)
Min 7: 20 DUs + MAX Reps Hang SA DB Clean & Jerk – L (10/20#)
Min 8: 20 DUs + MAX Reps Hang SA DB Clean & Jerk – R (10/20#)
Min 9: 20 DUs + MAX Reps Hang SA DB Clean & Jerk – L (20/35#)
Min 10: 20 DUs + MAX Reps Hang SA DB Clean & Jerk – R (20/35#)
Min 11: 20 DUs + MAX Reps Hang SA DB Clean & Jerk – L (35/50#)
Min 12: 20 DUs + MAX Reps Hang SA DB Clean & Jerk – R (35/50#)
River City Strength and Conditioning 