Monday
Warm-up
Warm-up
AMRAP x 6 MINUTES
30 Single Unders
6 Bootstrappers
6 Tricep Push Ups
3 Deadlift + 3 Muscle Cleans
30 Single Unders
6 Bootstrappers
6 Tricep Push Ups
3 Deadlift + 3 Muscle Cleans
Extended Warm-up
Metcon
"REVERSE TABATA"
8 SETS (:10 ON /:20 OFF)
MOVT 1 – Top of Ring Dip Hold
MOVT 2 – Bottom of Ring Dip Hold
8 SETS (:10 ON /:20 OFF)
MOVT 1 – Top of Ring Dip Hold
MOVT 2 – Bottom of Ring Dip Hold
*Alt. Movements for 8 Sets Total.
(No Measure)
Workout
Metcon (AMRAP – Reps)
AMRAP x 18 MINUTES
10-8-6-4-2
Power Cleans (185/135)|(135/95)
10-8-6-4-2
Ring Dips
30-30-30-30-30
Double Unders
10-8-6-4-2
Power Cleans (185/135)|(135/95)
10-8-6-4-2
Ring Dips
30-30-30-30-30
Double Unders
**After completing the round of 2-2-30, the athletes go back to starting set of 10-10-30. Each set of DU is counted as 1 Rep.
Total Reps in 1 Round = 65
(Score is Reps)
KG BB: (85/60)|(60/42.5)
