09.28.22
Deadlift (Weight)
Metcon (AMRAP – Rounds and Reps)
7 min AMRAP
6 HSPU
5 deadlifts (315/205)
6 HSPU
5 deadlifts (315/205)
09.27.22
Metcon (Time)
800m Run
then
30 Clean & Jerks (135/95)
then
3 rounds
400m Run
20 Swings (55/35)
12 Pull Ups
then
30 Clean & Jerks (135/95)
then
3 rounds
400m Run
20 Swings (55/35)
12 Pull Ups
09.26.22
Back Squat (Weight)
Hang Squat Clean (Weight)
Metcon (Time)
Core Finisher
40-30-20-10
V Ups
Sit Ups
40-30-20-10
V Ups
Sit Ups
5 sets x 5 reps building to working weight
Work
3 sets x 3 reps (75-80%)
3 sets x 2 reps (85-90%)
3 sets x 1 rep (95-100+%)