Tuesday, March 24, 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
Toes-To-Bar (4X1:00 ME)
Metcon (Calories)
With a 12:00 cap:

Row 50 Calories
30 Thrusters 105/70#
30 Bar Facing Burpees
20 Thrusters 105/70#
20 Bar Facing Burpees
10 Thrusters 105/70#
10 Bar Facing Burpees
Max Calorie Row with the remainder of the 12:00 cap.

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