This metcon is for time!
You have a 1 min rest after each round so Go hard each round. The squat cleans to the SOH you shouldn’t have to put the bar down. If you have to break them up more than once your doing to much weight.
4 Rounds 95/65-115/85#
5 MU's/8 C2B/10 pullups
8 Squat cleans
8 S2OH
15/12cal bike or row
1min rest
-2 min rest
4 rounds of
10 push-ups
6 OH squats/8 front squats
8 Standing SA Bent-over rows R/L 50/35#
15 box jumps
1 min rest
Workout Deadlift Sets 1-4 build to 85% Max Repetitions of Deadlifts @ 85% * To Technical Failure * Add 10# From Last Attempt (3/1/24) "Silent But Deadly" AMRAP 15: 3 Deadlifts (225/155) 6 Push-ups 9
Warm up Deadlifts 3 x 10 Every 2:00 x 3 -Deadlifts (build each round) 60,70,75% Emom x 12 1. 12 Revers Goblet Lunges KB 70/53 2. Rig Banded Sit Ups 3. 20 KB Swings 4. 10/8 cal bike Rest 2:00 Finisher
Bench Press Set 1: 5 Bench Press @ 65% Set 2: 3 Bench Press @ 70% Set 3: 1 Bench Press @ 80% Set 4: 5 Bench Press @ 70% Set 5: 3 Bench Press @ 75% Set 6: 1 Bench Press @ 85% Set 7: 5 Bench Press @ 75%