Not for time, perform the following:
- 5 x Front Squats @ 40kg
- 5 x FS @ 50kg
- 5 x FS @ 53kg
- 5 x FS @ 60kg
- 5 x FS @ 63kg
Then, for time do 1 round of:
- 21 x Burpees
- 15 x Thrusters @ 43kg
- 9 x Strict Pullups
- 200 x Double Unders
- 9 x Strict Pullups
- 15 x Thrusters
- 21 x Burpees
Results: Front Squats went so well, tried to make 68kg (bodyweight) but was unable to clean that weight at the end of the round. For the Metcon 14:58 HR max = 175 / ave = 165. Brutal, thrusters suck on the wrists (funny that the front squats above did not). Graph below is interesting… long plateau in the middle must be the double unders and the plateau at the end the final 21 burpees.
Heart Rate During Metcon