6/24/20
Metcon
Metcon (3 Rounds for reps)
[On the 0:00]
1 Round:
30 Lateral Barbell Burpees
30 Clean and Jerks (95/65)
1 Round:
30 Lateral Barbell Burpees
30 Clean and Jerks (95/65)
[On the 5:00]
2 Rounds:
15 Lateral Barbell Burpees
15 Clean and Jerks (95/65)
[On the 10:00]
3 Rounds:
10 Lateral Barbell Burpees
10 Clean and Jerks (95/65)
Goal is to complete each round in 4 minutes to give yourself one minute rest
Optional Extra Strength Work
Metcon
Not For Score:
3 Sets of 9: Strict Press
3 Sets of 7: Push Press
3 Sets of 5: Push Jerk
3 Sets of 9: Strict Press
3 Sets of 7: Push Press
3 Sets of 5: Push Jerk
After Each Set: 15 Second L-Sit on Parallettes or hanging from Pull-up bar
Work off the rack, choose weights for your presses that allow you to complete each set unbroken
• You can increase in weight with each set or stay at the same weight across
• After each set (9 times) hold for a 15 second L-Sit
