10152019

14
Oct

10152019

Warm-up
8′ EMOM (alternating movements)
:40 of Single or Double Unders
3 Empty Bar Bear Complexes*
*Bear Complex = squat clean + push press + back squat + back rack push press

Met-Con
5 RFT
Fit:
3 Power Cleans
25 Single Unders
6 Front Squats
25 Single Unders
9 Deadlifts
Fit+:
3 Power Cleans (135/95#)
50 Single Unders
6 Front Squats (135/95#)
50 Single Unders
9 Deadlifts (135/95#)
Rx:
3 Power Cleans (185/125#)
25 Double Unders
6 Front Squats (185/125#)
25 Double Unders
9 Deadlifts (185/125#)

Extra Work
3′ AMRAP
Max Reps Ring Dips