29/04/16
Bell (Time)
3 Rounds for time of:
21 Deadlifts, 84
15 Pull-ups
9 Front Squats, 84
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Bell (Time)
3 Rounds for time of:
21 Deadlifts, 84
15 Pull-ups
9 Front Squats, 84
Front Squat
40%x5
50%x5
60%x5
Metcon (Time)
For Time:
30 Hang Squat Cleans (102,5/70)
* Every time the bar is dropped perform 10 Bar Facing Burpees *
Metcon (AMRAP – Rounds)
Every min (20mins)
Even – 40 DU
Odd – 15 Sit Ups
Metcon (Time)
For Time:
42-30-18
Push Jerk (42,5/30)
Box Jumps (60/50)
Shoulder Press
40%x5
50%x5
60%x5
Metcon (Time)
3 rds
50 Wall Balls
10 Power Snatches (84/52)
Metcon (AMRAP – Rounds and Reps)
20 Min AMRAP
200m Run
15 Wall Balls 9/7
10 DL 102,5/70
Metcon (Time)
For Time:
10-8-6-4-2
Power Cleans (102,5/70)
21-18-15-12-9
Muscle Ups
Shoulder Press
75% of 90% x 5
85% of 90% x 3
95% of 90% x 1+