Metcon: AMRAP 2 Minutes
15 Bar Muscle Ups
Max Thrusters in remaining time (135/95)
-rest 2 minutes-
AMRAP 2 Minutes
15 Thrusters (135/95)
Max Bar Muscle Ups in remaining time
-rest 4 minutes-
AMRAP 2 Minutes
30 Chest To Bar Pull Ups
Max Thrusters in remaining time (95/65)
-rest 2 minutes-
AMRAP 2 Minutes
30 Thrusters (95/65)
Max Chest To Bar Pull Ups in remaining time
Scaled:
AMRAP 2 Minutes
10 Bar Muscle Ups
Max Thrusters in remaining time (115/80)
-rest 2 minutes-
AMRAP 2 Minutes
15 Thrusters (115/80)
Max Bar Muscle Ups in remaining time
-rest 4 minutes-
AMRAP 2 Minutes
20 Chest To Bar Pull Ups
Max Thrusters in remaining time (95/65)
-rest 2 minutes-
AMRAP 2 Minutes
20 Thrusters (95/65)
Max Chest To Bar Pull Ups in remaining time
Strength:
2 Power Clean + 3 Squat Clean + 4 Cluster + 5 Push Jerk @5/10 RPE
2 Power Clean + 3 Squat Clean + 4 Cluster + 5 Push Jerk @5.5/10 RPE
2 Power Clean + 3 Squat Clean + 4 Cluster + 5 Push Jerk @6/10 RPE
(optional set)
2 Power Clean + 3 Squat Clean + 4 Cluster + 5 Push Jerk @6.5/10 RPE
**Rest 1:30-2:00 between sets.
**Barbell Cycling Work = Unbroken Sets
Front Squat
4 Sets
5 Front Squat @7.5-8/10 RPE
Dumbbell Bulgarian Split Squat
3 Sets
7 Double Dumbbell Explosive Bulgarian Split Squat (each side) @6/10 RPE
*Explode up out of the split squat and try to get a little air
**Rest 60 seconds between sets.
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