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Metcon

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Workout

Saturday

Warm-up

1 round
100m run
4 Kip Swings
4 Deadlifts
4 Hang Power Cleans
4 Thrusters

*INCREASE WEIGHT*

1 round
100m run
4 Kip Swings
4 Front Squats
4 Hang Power Cleans
4 Clusters

*INCREASE WEIGHT*

1 round
100m run
4 Pullups
4 Hang Power Cleans
4 Clusters

10 min cap

Partner Workout

Metcon (Time)

The COMPLEX

Teams of 3:

The Complex =
    - 1 Deadlift
    - 2 Hang Power Cleans
    - 1 Cluster

40 Mins:

Buy in: 300 Airsquats

Team 400m Run
15 Fireman Burpees Each
1x Complex each

20 Wallballs each
50 DU/100 SU each
1x Complex each

20 DB Snatch each
20 DB Goblet Squat each
2x Complex Each

20 HSPU / DB Push Press each
20 Pull-ups each
2x Complex each

20 Jump Squats each
40 Plate GTOH each 20/15kg
3x Complex each

Team 400m Run
20 Sync Burpees
3x Complex Each

In remaining time AMRAP of Complex

Bar: 70kg/45kg
DB: 22.5/15kg
Plate: 20/15kg

Finisher

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