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)