12/18/20
Weightlifting
Deadlift (Weight)
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP x 15
40 Single DB Hang Clean and Jerk
30 Box Jumps or Step ups
20 Kipping HSPU
10 DL
40 Single DB Hang Clean and Jerk
30 Box Jumps or Step ups
20 Kipping HSPU
10 DL
RX
DB 50/35
Box 24/20"
DL 275/185
ADV RX
DB 50/35
Box 24/30"
DL 315/215
2-2-2-1-1-1
Start at 60%, 65%, 70%
then for your last 3 singles build to a heavy rep