3/24/21
Weightlifting
Metcon (Time)
Power Clean & Jerk
12-9-6
12-9-6
ADV RX
135/95
155/105
185/135
RX
115/85
135/95
155/105
Scaled
75/55
95/65
115/85
Metcon
Metcon (Time)
For Time:
2 Rounds
400m Row
10 Deadlifts
12 C2B
….Directly Into:
2 Rounds
400m Row
10 Deadlifts
12 T2B
2 Rounds
400m Row
10 Deadlifts
12 C2B
….Directly Into:
2 Rounds
400m Row
10 Deadlifts
12 T2B
ADX Barbell 275/185
RX Barbell 225/155
Extra Gymnastics Work
On your own time
Metcon
5 Rounds
2 Legless Rope Climbs
8 Alternating Pistols
4 Mat Lengths HSWalk
2 Legless Rope Climbs
8 Alternating Pistols
4 Mat Lengths HSWalk
