6/24/22
Weightlifting
Choose OHS or Front Squat
Overhead Squat (4 x 2 )
2×2 70%
4×2 Climbing
4×2 Climbing
log your heaviest set of 2
Front Squat (2×2 then 4×2 Climbing)
2×2 70%
4×2 Climbing
4×2 Climbing
Log your heaviest set of 2
Metcon
Metcon (Time)
5 Rounds:
15/12 Cal Bike
10 Over the bar burpees
15/12 Cal Bike
10 Over the bar burpees
Rest 5 Minutes
5 Rounds:
10 Power Cleans 135/95
10 Over the bar burpees
Score is total time including rest
if scaling the weight your goal should be no more than 70% of your 1 rep max power clean
