Four sets of:
AMRAP in 20 minutes of
Results: Back Squats 95-135-165-185lbs all at 6 reps. Metcon 2 rounds plus 500m row, 24 Thrusters.
Take 20 Minutes and work up to a heavy
Then AMRAP in 10 minutes
Results: Deadlift ended with 290lbs/132kg with rep scheme 5-5-4-4-3-2-1-1. Metcon 6 rounds plus 10 reps (should have gone heavier on the deadlifts).
5 rounds of
Then for time do “Jackie” with some slight changes (mostly because I didn’t remember it right :-P)
Results: Bench Press 115-135-170-185-195lbs (only 4 repos at 195lbs). Metcon 9:14
Five sets of
Then AMRAP in 7 minutes of
Then EMOM for 12 minutes rotate through each station (3 rounds of each).
Results: Power Cleans 95-115-125-130-135 (used strict press for the first two three rounds then push press for the rest). AMRAP 6 rounds plus 3 reps
Five sets of
AMRAP in 14 minutes
Results: Squat Cleans 95-115-135-140-145. AMRAP – Exactly one round… had to push hard to get that last pullup finished before the time ran out!