01/25/2017
Deadlift (4 x 4 @80-85% of 1RM – Level load)
Metcon (Time)
Monster Mash
3 rounds of:
3 Power Cleans, 185/135#
6 C2B Pull Ups
Rest 1 Minute
6 Rounds of
3 Power Cleans 135/95#
6 HSPU
Rest 1 Minute
9 Rounds of
3 Power Cleans, 95/65#
6 OTB burpees
*15 min time cap*
3 rounds of:
3 Power Cleans, 185/135#
6 C2B Pull Ups
Rest 1 Minute
6 Rounds of
3 Power Cleans 135/95#
6 HSPU
Rest 1 Minute
9 Rounds of
3 Power Cleans, 95/65#
6 OTB burpees
*15 min time cap*
Scale:
155/115/95# OR 135/105/75#- MENS
115/95/75 OR 95/75/55#
Banded Pull Ups// Ring Rows
Box HSPU or KB press