Strength
Front Squat 8×3 (Ascending)
MetCon
For MAX Reps Complete:
0:00-5:00
500m Row
50 Double Unders
MAX Reps Pushups With Remaining Time
5:00-10:00
500m Row
50 Double Unders
MAX Reps HSPU With Remaining Time
10:00-15:00
500m Row
50 Double Unders
MAX Reps Ring Dips With Remaining Time
MetCon
“The 900 v.3”
In Teams of 2 Complete For Time:
200 Step Ups (45# Plate)
175 DB S2OH (10/20#)
150 Lunges
125 HKR
100 SA Lateral Burpees
75 Star Jacks
50 DB Chest Press (20/35#)
25 Wall Walks
P1: Works
P2: 300m Row OR 300m Ski
*Partition As Needed*
[45 Minute Time Cap]
Lift
Split Jerk 5-5-3-3-2-2-1-1 (Ascending)
MetCon
For Time:
5-4-3-2-1 For Time of:
Hang Power Cleans (145/205#)
BMUs
*200m Run After Each Round*
Strength
Back Squat 6×10 (Ascending)
MetCon
For Time:
400m Run
50 SA DB Chest Press – L (35/50#)
400m Run
50 SA DB Chest Press – R (35/50#)
400m Run
50 SA DB Bent Row – L (35/50#)
400m Run
50 SA DB Bent Row – R (35/50#)
River City Strength and Conditioning 