Workouts

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11/9/2019 - Met-Con
2 Sets of:

AMRAP-6m

20 Double-Unders
9 Deadlifts (115/75) (135/95)
6 Hang Power Cleans
3 Push Jerks

Rest 2 minutes

AMRAP-6m

15 Toes-to-Bar
9 GTOH
6 Burpees over the Bar

Rest 2 minutes

11/9/2019 - STRENGTH

A.  Box Squat 5X2 @74-80% of 1RM Back Squat
Rest 3-4 minutes between sets


B1.  Strict Press 4X1-2

Build across the sets to a heavy set of 1-2 reps
Rest 2 minutes between sets or until fully recovered


B2.  Strict Press 3X6-7 @80% of heaviest set from B1.
Rest 2 minutes between sets


C.  Dumbbell Row 3X6-8/side
Rest 2 mins between sets

11/9/2019 - Met-Con All Levels

MALE SCORES

FEMALE SCORES