11.30.21
Deadlift (Weight)
Metcon (Time)
21-15-9
Sumo Deadlift (225/135)
Bar Over Burpees
Sumo Deadlift (225/135)
Bar Over Burpees
11.29.21
Metcon (AMRAP – Rounds and Reps)
30 min AMRAP
100m Run
10 Pull Ups
10 Hang Cleans (115/80)
10 Shoulder to Overhead
1 min Rest
100m Run
10 Pull Ups
10 Hang Cleans (115/80)
10 Shoulder to Overhead
1 min Rest
11.27.21
Metcon (Time)
Teams of 2
200 Wallballs
200 Hollow Rocks
100 Box Jumps
100 DB Clean & Jerks (55/35)
50 Deadlifts (225/155)
50 Front Squats (135/95)
Complete in any order. Split up reps as needed but once you start a movement you have to finish it.
200 Wallballs
200 Hollow Rocks
100 Box Jumps
100 DB Clean & Jerks (55/35)
50 Deadlifts (225/155)
50 Front Squats (135/95)
Complete in any order. Split up reps as needed but once you start a movement you have to finish it.
3 reps per round
Increase wt every 2 rounds
then 4-6 minutes to score a 3 RM