12/9/20
Metcon
Metcon (Time)
50 Wallballs
50 Box Jumps
50 Wallballs
*on the minute – 5 Deadlifts
50 Box Jumps
50 Wallballs
*on the minute – 5 Deadlifts
WB – 20/14
Box Jump – 24/20"
Deadlift – 225/155 lb
*Start with Wallballs
Weightlifting
Clean and Jerk (55% 1RM Clean & Jerk Same weight across)
Min 2 – 6 Hang SC + 2 PJ
Min 3 – 5 Hang SC + 3 PJ
Min 4 – 4 Hang SC + 4 PJ
Min 5 – 3 Hang SC + 5 PJ
Min 6 – 2 Hang SC + 6 PJ
Min 7 – 1 Hang SC + 7 PJ