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Tuesday

March 13, 2018

Strength / Skill 

16 min EMOM
Min 1 - 2 front squats + 2 Jerks + 2 front squats 70-80% of your clean
Min 2 - 12/10 heavy RKBS 70/50#
Min 3 - 10/8 Burpee box jump overs
Min 4 - Plank for: 30-45 seconds 

 

Workout 

Metcon (3 Rounds for reps)
4 min AMRAP x 3

10 Thrusters 115/95#
8 HSPUs
6 Alt pistols
Burpee muscle ups in remaining

Masters
10 Thrusters 95/65#
8 HSPUs
6 Alt pistols
Burpee pull ups in remaining time

Scaled
10 Thrusters 45/35#
16 push ups (HR)
12 air squats
Burpees 2 a plate in remaining time

rest : 45 seconds between each 4 min amraps

Only score to log is Burpee complex at the end of each amrap 

 

 

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