Tuesday, March 3, 2015

Metcon (Weight)
Alternating EMOM for 14:00-

Three Position Clean (floor, hang, power position) + Jerk

*Begin at 60% of 1RM Clean & Jerk and add weight each minute until you can no longer complete the complex. When a miss occurs on the complex subtract 5-10# and complete the remainder of the EMOM.

15 Jumping Air Squats
Metcon (Time)
1) 5 rounds of:

:30 ME Thrusters 105/70#
:30 Rest
:30 ME Double-Unders
:30 Rest

*Rest as needed between 1 and 2.

2) At a conversational pace or 150BPM (work hard, but maintain an exertion level that would allow you to carry on a conversation without breathing hard)-

5 rounds of:

50 6″ Target Burpees
20 KB Swings 24/16kg
7/5 Muscle-Ups

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