Squat Snatch work 16:00 E2MOM 2 Rounds of 4 reps @ 70% 2 Rounds of 3 reps @ 76% 2 Rounds of 2 reps @ 81% 2 Rounds of 1 Rep @ 86% MetCon: 600 Meter Run 21 Power Snatch (135/95) 600 Meter Run 21 Overhead Squats (135/95) 600 Meter Run 21 Hang Squat Snatch (135/95) #Flexyfriday 15:00 Leg/hip mobility
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Metcon: 30:00 AMRAP 21 Calorie Row 15 Burpee Over Bar 9 Power Cleans (115/75) Rest 3:00 21 Calorie Row 15 Burpee Over Bar 9 Power Cleans (155/105) Rest 3:00 21 Calorie Row 15 Burpee Over Bar 9 Power Cleans (185/135) Rest 3:00 21 Calorie Row 15 Burpee Over Bar 9 Power Cleans (205/145) Rest 3:00 21 Calorie Row 15 Burpee Over Bar 9 Power Cleans (225/155) Rest 3:00 21 Calorie Row 15 Burpee Over Bar 9 Power Cleans (245/165) Rest 3:00 21 Calorie Row 15 Burpee Over Bar 9 Power Cleans (275/185) #MegaMonday 20:00 EMOM 1:00 Add 1 rep from last weeks for rounds 1 & 3 - Back Squat as fast as possible with proper technique 1:30 Rest 1:00 Add 1 rep than last weeks final round max for all 4 rounds – C2B Pull Ups 1:00 Rest Metcon: 21-15-9 Back Squat KB Swing (75/55) M: 185+ = 225 M: <184 = 185 F: 150+ = 155 F: <149 = 135 Metcon: MCGHEE 30:00 AMRAP 5 Deadlift (275/185) 13 Push-ups 9 Box jumps, 24/20 Corporal Ryan C. McGhee, 21, was killed in action on May 13, 2009 by small arms fire during combat in central Iraq. He served with 3rd Battalion, 75th Ranger Regiment of Fort Benning, Ga. This was his fourth deployment, his first to Iraq. Ryan was engaged to Ashleigh Mitchell of Fredericksburg, VA. He is survived by his father Steven McGhee of Myrtle Beach S.C., his mother Sherrie Battle McGhee, and his brother Zachary. “#MegaMonday” 20:00 EMOM 1:00 Add 1 rep from last weeks for all 4 rounds - Back Squat as fast as possible with proper technique 1:30 Rest 1:00 Attempt to maintain 1-2 less reps than last weeks final round max for all 4 rounds – C2B Pull Ups 1:00 Rest Metcon: 30 Pull Ups 30 Burpee Over Bar 30/20 Cal Assault Bike Bonus Midline 60m Max OH Yoke Carry |
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