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.
Warm up with 1k Run
Then for total reps, 3 rounds of
EMOM for 10 minutes alternate
Results: For the Sandbag Thrusters included a toss at the top so it was more like a Wallball. The standard I used was that the sandbag must completely leave my hand at the top of the thruster. For the metcon completed 140-140-115 reps per round for a total of 395 reps. For the EMOM did 3 rounds of knee tucks then 2 rounds of pike presses.
In 15-20 min build to a heavy 3 rep Front Squat
Then AMRAP in 12 minutes of
Results: For the front squats got up to 195lbs. For the AMRAP 7 rounds plus 10 reps.
Not for time do 5 rounds of
Three sets for max reps of:
Results: For the clean complex did 95,115,120,125,130lbs. For the metcon, did 60,50,50 for a total of 160 reps.
Spend 20 minutes working up to a heavy
Then AMRAP in 7 minutes of
Then AMRAP in 7 minutes of
Results: 135lbs/61kg for the strict press. For the metcons, 3 rounds plus 5 reps and 5 rounds plus 6 reps respectively.