Strength
Floor Press 8-8-6-6-4-4 (Ascending)
*10 Ring Pushup AFTER Each Set*
MetCon
For Time:
125 Double Unders
25 Bent Over Rows (2×35/2×50#)
100 Double Unders
25 T2B/HKR
75 Double Unders
25 Pullups/Ring Rows
50 Double Unders
25 CTB Pullups/Jumping Pullups
25 Double Unders
MAX Reps BMU/Jumping CTB Pullups
[17 Minute Time Cap]
Lift
i) EMOTM 8 Minutes of:
5 SG Push Press
ii) EMOTM 8 Minutes of:
15s Pause OH Squat
iii) EMOTM 8 Minutes of:
5 SOTS Press
iv) EMOTM 8 Minutes of:
3-Position Power Snatch
v) EMOTM 8 Minutes of:
2-Position Squat Snatch
MetCon
On A 29-Minute Timer Complete For MAX Reps:
0:00-5:00
600m Row
Remaining Time MAX Clean & Jerks (95/135#)
-1 Minute Rest-
6:00-11:00
600m Row
Remaining Time MAX Clean & Jerks (105/155#)
-1 Minute Rest-
12:00-17:00
600m Row
Remaining Time MAX Clean & Jerks (125/185#)
-1 Minute Rest-
18:00-23:00
600m Row
Remaining Time MAX Clean & Jerks (145/205#)
-1 Minute Rest-
24:00-29:00
600m Row
Remaining Time MAX Clean & Jerks (155/225#)
Accessory (Strength)
8 Minutes To Establish:
1RM Weighted Pullup OR 1RM Max Deficit HSPU
Strength
Deadlift 6×2 (Ascending)
MetCon
2 Rounds For Time of:
40 Wall Balls (W: 14#/10′ M: 20#/11′)
30 KB Swings (1.5/2 Pood)
20 Deficit HR Pushups
Strength
EMOTM 20 Minutes Perform:
Minutes 1-5: 4 Back Squats (Across)
Minutes 6-10: 3 Back Squats (Across)
Minutes 11-15: 2 Back Squats (Across)
Minutes 16-20: 1 Back Squat (Across/Ascending)
MetCon
50-40-30-20-10 For Time of:
Hang Snatch (Bar)
*After Each Round Perform 10 Lateral Burpees*
River City Strength and Conditioning 