Warm-up
9 min ALT EMOM
- 12 Wallballs (20/14)
- 12 1-arm Dumbbell Snatches (35/20)
- 10 Burpees
Strength
10 min EMOM
Perform as a complex
- 1 Power Clean
- 1 Hang Squat Clean
- 1 Jerk
Build to heavy.
Metcon
1 Round Chipper For Time
- 50/35 cal (bike, rower, ski-erg)
- 50 Weighted Box Step-ups (50/30)
- 40/28 cal
- 40 Weighted Box Step-ups
- 30/21 cal
- 30 Weighted Box Step-ups
- 20/14 cal
- 20 Weighted Box Step-ups
- 10/7 cal
- 10 Weighted Box Step-ups
Every 3:00 minutes do 5 pull-ups or toes-to-bar
Commentary
We capped the metcon at 21 minutes, because of time limitations. I only completed the second round, and only a few made it through the third round. It was tough.
Tags: Cardio,
Chipper,
Clean and Jerks,
Cross Training,
EMOM