5 rounds of
Then AMRAP in 15 minutes alternating Rowing and Running for each round as follows
Results: Hang Clean 75/95/115/125/135lbs. For the AMRAP 3 rounds plus about 50m run.
Take 10 minutes and practice kick to handstand.
EMOM for 10 minutes
For time
Results: For the metcon 5:14.
Against running 12 minute clock, for time, do the following ladders
Rest with whatever time is left in the 12 minutes, then start another 12 minute clock and do
Rest with whatever time is left in the 12 minutes, then start another 12 minute clock and do
Results: The last two rounds of 25 and 30 Burpees were really hard, I was running on empty by that point. For the first set finished in 9:20, second set 8:55, third set 11:21.
Take 20 minutes and work to a heavy
3 x Front Squat
Then take 20 minutes and work to a heavy
3 x Strict Press
Then not for time do two rounds of
10 x Thrusters @ 80% of Strict Press Weight
Rest as needed between rounds, try and go for unbroken sets.
Results: No metcon today, just heavy weights. For the Front Squat 195lbs, Strict Press 140lbs, Thrusters @ 105lbs.
EMOM for 12 minutes
Then AMRAP in 12 minutes
Results: For the metcon 5 rounds plus 12 reps.