Every 1:30x1:30 x6
Building to a heavy 6 rm SOH
Start light building each round
In between each round 5 each side single leg DL DB 50/35
This metcon is for time!
You have a 1 min rest after each round so Go hard each round.
4 Rounds 95/65-115/85#
5 MU's/8 C2B/10 pullups
8 front squat
5 S2OH
25 bar jump overs
1min rest
-2 min rest
4 rounds of
10 push-ups
8 Each leg staggered DL
6 cleans
15/12 cal row or bike
1 min rest
Bench press: push ups 10 Empty BB bench press Build to 70% On the 1:30 x 10 Sets: 5 Bench Press @ 70% Power Snatch For Total Load: 12-9-6 Unbroken Power Snatch Rest 2 Minutes Between Sets. Substitutio
On the 2:30 x 5 Sets: 3 Front Squats*Start First Working Set at 60% & Build From There Each Set 6 Sets For Time: 5 Unbroken Power Cleans @ 60% 5 Box Jumps (30"/24") "Microwave" AMRAP 8: 7 Thrusters 7
Mobility 1:00 Foam roller (FM) Lat Smash Each Side 1:00 Banded Ankle Stretch Each Side 1:00 FM Calf Stretch Each Side 1:00 Banded Pass Thru On the 2:30 x 6 Sets: 5 Deadlifts *Start First Working Set a