Fitness:
Every 2 Minutes for 12 minutes (6 sets) perform the following:
Pause Front Squat x 3 @ 33×1
Performance:
Every 2 Minutes for 12 minutes (6 sets) perform the following:
Squat Clean Thruster x 1
*Build in weight across the 6 sets to a heavy single. This should be heavier than the weight that you use in the metcon.
Fitness:
Every minute, on the minute, for 24 minutes:
1st minute – Wall Balls x 10 reps
2nd minute – Pull-Ups x 10 reps
3rd minute – Box Jump x 10 reps
* A perfect score each round is 30 reps.
Performance:
Every minute, on the minute, for 24 minutes:
1st minute – Thrusters (95/65) x 5 reps
2nd minute – Pull-Ups x 10 reps
3rd minute – Box Jump Over (24/20) x 15 reps
Rx+
Thruster (135/95)
Pull-Ups (C2B)
Box Jump Over (24/20)
* A perfect score each round is 30 reps.