7/11/22
Weightlifting
Metcon (5 Rounds for reps)
Deadlift
5×3
5×3
3 sets for total load. You can choose to climb or stick with the same weight for every set.
Metcon
Metcon (Time)
ADV RX
5 Rounds:
9 Hang Cleans 185 / 135 lb
30 Alternating Single Leg Squats
200m Run
5 Rounds:
9 Hang Cleans 185 / 135 lb
30 Alternating Single Leg Squats
200m Run
RX
5 Rounds:
9 Hang Cleans 135 / 95 lb
45 Air Squats
200m Run
Cleans can be squat or power
Extra Gymnastics Work
Metcon (AMRAP – Reps)
Bar MU OR Ring MU Conditioning – you choose
On the Minute x 12 [6 Rounds]:
Minute 1: 10 Bar-Facing Burpees
Minute 2: "X" Muscle-ups
ADV RX RMU
RX Bar MU
Score is reps on the MU
