9/15/21
Gymnastics
Metcon (AMRAP – Reps)
Every 2 minutes
0:00 – 2:00 – 4:00 – 6:00
Max pull-ups
0:00 – 2:00 – 4:00 – 6:00
Max pull-ups
Weightlifting
Power Clean (4 sets of: 3 Clean pulls + 1 Power Clean)
Metcon
Metcon (Time)
5 Rounds For Time:
60 DU
9 Power Cleans 155/105
1 – 2 – 3 – 4 -5 Rope Climbs
60 DU
9 Power Cleans 155/105
1 – 2 – 3 – 4 -5 Rope Climbs
RX
Power Cleans 135/95
Rope Climbs 1 – 1 – 2 – 2 – 3
Modifications for rope climbs
seated rope pulls or pull-ups or ring rows
Set 2: 80%
Set 3 & 4: 85%