MOTIVATION MONDAY!
MET CON: 30:00!
A) Time Cap: 6:00!
400 M Sprint!
8 Clean & Jerks
E: #185/125
RX: #155/105
M/S: #135/95
(Mod: 12 BB or DB HPC+S2O or 12 DB Hang Squat Clean Thrusters #35/25)
E: 20 Pull Ups
RX: 16 Pull Ups
M/S: 13 Pull Ups
(or 15 Banded Pull Ups (Mod: 25 KB SDHP #53/35)
*REST 2:00
B) Time Cap: 6:00!
AD Bike:
E: 22/20 Calories
RX: 20/18 Calories
M/S: 18/16 Calories
10 Hang Cleans
(same weight as the C&J). (Mod: 12 HPC or 15 DB HPC)
HRPU
E: 35/32 reps
RX: 30/27 reps
M/S: 28/25 reps
*REST 2:00
C) Time Cap: 6:00!
Repeat Part A!
*REST 2:00
D) Time Cap: 6:00!
Repeat Part B!
*NOTE: E and RX athletes must finish all 4 parts of the workout in order to get it noted on the whiteboard.