12/1/21
Weightlifting
Deadlift (Weight)
Metcon
Metcon (3 Rounds for reps)
AMRAP 5:
12 Double DB Front Rack Reverse Lunges
12 Bar MU
9 Double DB Hang Power Cleans
12 Double DB Front Rack Reverse Lunges
12 Bar MU
9 Double DB Hang Power Cleans
Rest 5 Minutes
AMARAP 5:
12 Double DB Front Rack Reverse Lunges
12 C2B
9 Double DB Front Squats
Rest 5 Minutes
AMARAP 5 :
12 Double DB Front Rack Reverse Lunges
12 Pull-ups
9 Double DB Push Jerks
Dumbbells: 50 / 35 lbs
RX
R1- C2B + 12 Push-ups
R-2 pull-ups
R-3 pull-ups
1×5 65%
3×10 70%
Log your 3×10 all 3 sets at the same weight
15 minute time cap