Category Archives: Light Weights

Thrusters/Pullups plus Cleans/T2B Killer Metcon

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Push press

3-3-3-3-3-3 @ 50Kg

For time perform 8 rounds of each of the following couplets for a total of 16 rounds.   Rest between couplets for a few minutes.

  • 10 Sandbag Thrusters @ 15kg
  • 5 Strict Pullups

then

  • 10 Sandbag Squat Cleans @ 15kg
  • 5 Toes to bar

As usual I was making it up as I went along, so switched from 10 to 12 reps for the first exercise about half way through the first round and then back to 10 about half way through the second because the cleans were killing me.

Keeping both at 10 will keep the overall time in a more reasonable range.

Run, Lift, Press and Swing

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For time perform one round of the following:

  • Run 1 Mile (1600m)
  • 50 Deadlifts @ 43kg (95lbs)
  • 50 Push Press @ 30kg (66lbs)
  • 50 Kettlebell Swings @ 24kg
  • Run 1 Mile

For the press part try to start with strict press and switch to push only towards the end if you can’t do at least 10 unbroken.

Run barefoot 🙂