Workout – Metcon (Time)
For Time:
30 Chest to Bar
20 Box Jump Overs (24/20)
10 Thrusters (155/105)
20 Box Jump Overs
30 Chest to Bar
TARGET SCORE
Target time:4-6 minutes
Time cap: 8 minutes
Scaling Option
For Time:
30 Jumping Pull Ups
20 Box Step Ups (16)
10 Dumbbell Thrusters
20 Box Step Ups (16)
30 Jumping Pull Ups
Strength – Clean and Jerk (2-2-1-2-2-1)
Power Clean & Jerk waves:
2 @ 65% 1 RM Power Clean
2 @ 70%
1 @ 75%
– rest 60-90 seconds –
2 @ 70%
2 @ 75%
1 @ 75%
Accessory – Warm-up (No Measure)
1 min quad smash (each side)
1 min calf smash (each side)
1 min banded overhead shoulder distraction (each side)
* If time permits