A. Warm Up
Row 500m Spend 3-5 Minutes mobilizing trouble spots or foam rolling. Then: 3 rounds not for time: 10 Goblet Squats 20 Jumping Lunges 10 Situps 10s Hang From Pullup bar 200m Row B. Metcon (Weight) Every 2 Minutes for 10: 1 Clean Pull 1 Hang Squat Clean 1 Squat Clean C. Front Squat (3 x 1.1.1) Rest 10-15s between heavy singles. Start a new set every 3 minutes for 9. D. Metcon (Weight) EMOM x10: Even: 6 Heavy Thrusters Odd: 3 Pullups + 2 Chest to bar + 1 Bar Muscle up RX: 3 Pull-ups + 2 Chest to bar + 5 Pushups Scaled: 3 negatives + 5 Pushups E. Metcon (4 Rounds for Time) Row 100m at 100% effort rest as needed between sets.
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July 2020
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