28
12 '17
Strength
Squat cycle W6D2
6 sets
3 front squats
6 back squats
@75% of 1RM front squat
METCON
6min AMRAP
30 double unders
3 bar muscle ups
Scaled
6min AMRAP
30 single unders high jump
3 strict pull ups
28
12 '17
METCON
20min AMRAP
10 box jumps 36/30
15 single arm dumbbell overhead squat 50/35
20 GHD situps
Note: BOOM!
Weightlifting
Clean and jerk skills primer
5 sets
Power clean + jerk
Cleans
1-1-1-1-1
Clean pulls @100 of 1RM
3-3-3
Bench press
3-3-3
Pendlay row
3-3-3
28
12 '17
For time:
50 burpees
50 push ups (chest to ground you cheaters)
50 squats
50 situps (full situps)
Note: You can do this anywhere, anytime, no equipment required, no excuses, just do it and post times here
