16 March 2022

RX

Strength/Skill

EMOM 12
(every min on the min)

Min 1: 2 power clean + 1 push jerk

Min 2: 2 power clean + 2 front squat

(load increase every 2nd minute)

(stand fully from 2nd power clean
before begining front squat)

Workout

4 rounds for time

20 box jump overs
20 STOH (50/35 kg)
300/250m row

TC 15 min

METCON

Workout

Partner Metcon (shared)

For time

100 cals
100 KB swings (USA)
100 Dual DB Power cleans

50 Cals
50 SA DB Snatch
50 Burpee over DB

TC 30 mins

BASELINE

Workout

Partner Baseline

AMRAP 10

P1: 2 stairs run + 10 Down ups

P2: Max wall balls

3 mins rest

AMRAP 12

P1: 15 air squats + 8 push ups + 20 DU/40 SU

P2: Max stairs run with wall ball