01.06.20
Metcon (Weight)
Power Clean
5 min to build to working weight then
10 min EMOM of a 1 – 10 ladder completed with the same wt so
0 – 1 min = 1 rep
1 – 2 min = 2 reps
2 – 3 min = 3 reps …
9 – 10 min = 10 reps
5 min to build to working weight then
10 min EMOM of a 1 – 10 ladder completed with the same wt so
0 – 1 min = 1 rep
1 – 2 min = 2 reps
2 – 3 min = 3 reps …
9 – 10 min = 10 reps
Metcon (AMRAP – Reps)
7 min AMRAP
30 V Ups
30 Toes to Plate
30 Hollow Rocks
then max sit ups for remainder to 7 min
Score is total reps of all 4 movements (90+situps)
30 V Ups
30 Toes to Plate
30 Hollow Rocks
then max sit ups for remainder to 7 min
Score is total reps of all 4 movements (90+situps)
