Lift

EMOTM 15 Minutes of:

High Hang Squat Clean (2) + Jerk (2)

MetCon

5 Rounds of:

6 Calories Assault Bike

12 KB Swings (.5/1 Pood)

24 Double Unders

-2 Minutes Rest-

*Score = Slowest Round*

MetCon

5 Rounds For Time of:

500m Row

30 Hang Muscle Snatch (Empty Bar)

30 Box Hops (16/20″)

Strength (Muscular Endurance)

EMOTM 10 Minutes of:

15 Strict Press

MetCon

17 Minute AMRAP of:

200m Run

8 Wall Balls (W: 14/9 M: 20#/10′)

ALL At-Home Workouts can be viewed on our Facebook Members Page (The River City Herd).

Contact jeff@rivercitystrengthandconditioning.com to get involved!!!

---

Wednesday – 12pm

Thursday – 12pm

Friday – 12pm – CANCELLED

Saturday – 10am – CANCELLED

► Zoom Links/Workout Descriptions can be found here:

River City Herd FB Members Page (Click To View)

---

Looking to get involved??? Email/DM us for more information!!!