Thursday!
Met Con:
For Time (35:00)!
400 M Run
21-15-9
Hang Power Cleans
(DB HPC #35/25)
E: #115/85
RX: #105/75
M/S: #95/65
*Perform Double-Unders after each set of Hang Power Cleans.
E: 35 Dubs
RX: 30 Dubs
M/S: 25 Dubs
(15 Dub attempts or 75 Singles)
*Penalty: Perform 8 “on the spot” Burpees if you drop during the set of Hang Power Cleans. 1 penalty per round.
400 M Run
15-12-9 TTB (TTB attempts or weighted Sit Ups #25/15 DB)
*Perform the required # of OH Swings after each set of TTB.
25 OH Swings
E: #70/53
RX: #53/35
M/S: #44/25
*Penalty: Perform 8 “on the spot” Burpees if you drop during the set of TTB. 1 penalty per round.
200 M Run
15-12-9 Ring Dips
*MOD: Ring Dip attempts (jumping or seated) or Standing Tricep Extensions #35/25 DB.
*Perform the required # of Pistol Squats after each set of Ring Dips.
16 (Alt.) Pistol Squats
*MOD: Assisted Pistol Squats (seated on a low box or holding onto a Rig), 25 Squat Jumps or Air Squats)