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Components

Metcon

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Workout

Sunday

Warm-up

2 ROUNDS
5/5 Moose Antlers
:15 Dead Bar Hang + :15 Active Bar Hang
5/5 Single Arm Ring Rows
:30 High Knees + :30 Butt Kickers

Immediately into …

2 ROUNDS
100m Run
5 Empty Barbell Cuban Presses (high pull + strict press)
5 Kip Swings + 5 Kip Swings with slight knee raise
3-5 Strict Pull-Ups

Strength

Metcon (Weight)

ON A 5:00 RUNNING CLOCK...
Build to a Moderate starting weight of 2 Hang Power Clean + 1 Shoulder to OH

-Immediately Into-

EMOM x 10 MINUTES*
2 Hang Power Clean
+
1 Shoulder To Overhead

*Increase Weight Every Other Round.

(Score is Weight)

Workout

Metcon (AMRAP - Rounds and Reps)

AMRAP x 14 MINUTES
200m Run
10 Pull-Ups
5 Hang Clean to OH (135/95)|(95/65)

(Score is Round + Reps)

KG BB: (60/42.5)|(42.5/30)

Partner Workout Option

Metcon (AMRAP - Rounds and Reps)

IN TEAMS OF 2...

AMRAP x 14 MINUTES*
200m Run
10 Pull-Ups
5 Hang Clean to OH (135/95)|(95/65)

*P1 completes a 200m Run. P2 AMRAPs 10 Pull-Ups + 5 Hang Clean to OH. When P1 returns P2 goes out on the 200m Run. When P2 returns they pick up where they left off.

(Score is Round + Reps)

KG BB: (60/42.5)|(42.5/30)

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