29/05/19

Metcon

Every 4min. x 8 Rounds:
Min 1: 10/7 Cal Assault Bike
Min 2: 10 Pull-Ups
Min 3: 3 Power Clean and Jerks 60/40*

*Rounds 4,5,6, is 2 Power Clean and Jerks as heavy as you can. (While still staying on pace for the workout)

*Rounds 7,8,9,10 is only 1 Power Clean and Jerk. You want to be shooting for some max effort attempts in the end here.

*Scale is just staying at 60/40 the whole time or starting with lighter #s and climbing at your own abilities.

  *All reps T n G... No drops, ground everything under control. 

Metcon

5min. AMRAP:
Max Russian KB Swings 

Can you go unbroken for the entire 5min? This is actually going to be a fun challenge while lighting up your booty and abs. Be sure to "hinge" while swinging and NOT "squatting."