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September 19, 2016

MOTIVATING MONDAY!

MET CON: 24:00 Clock!

Take up to 4:00 to complete the following. Rest 1:00 between each round. Total rounds for rounds 1 & 3 will be noted separately from rounds 2 & 4 on the whiteboard. E/RX: (C2B) Pull Ups cannot be jumping. Dead hang required.

E:
Round 1 & 3: 400 M Run + ME Sets (BB Complex): 1 Power Clean + 1 Hang Clean #115/75

Round 2 & 4:
400 M Run + ME Sets: 1 Burpee + 1 C2B Pull Ups

RX:
Round 1 & 3: 400 M Run + ME Sets (BB Complex): 1 Power Clean + 1 Hang Clean #95/65

Round 2 & 4:
400 M Run + ME Sets: 1 Burpee + 1 Pull Up

SCALED:
Round 1 & 3: 400 M Run + ME Sets (BB Complex): 1 Power Clean + 1 Hang Clean (or 1 Hang Power Clean) #75/45

MOD: 200 M Run + ME Sets (BB Complex): 1 Power Clean + 1 Hang Power Clean #75/45

Round 2 & 4:
400 M Run (200 M Run)+ BUY IN: 8 Burpees + ME Pull Ups (Jumping Pull Ups, Banded Pull Ups or Ring Rows)