Friday – 12/27/2019

The Workout for Friday is:

METCON
For Time (25:00 CAP)
4 Rounds
-25′ HS Walk (Rx+ 50′)
-2 Rope Climbs (Rx+ Legless)

Immediately into;

8 Rounds
-3 High Hang Squat Cleans (95/65)(Rx+ 135/95)
-6 Shoulder-to-Overhead
-9 Pull-Ups (Rx+ C2B Pull-Ups)

Immediately into;

4 Rounds
-25′ HS Walk (Rx+ 50′)
-2 Rope Climbs (Rx+ Legless)

OPTIONAL STRENGTH
Every 3 minutes, for 15 minutes (5 sets)
Overhead Squat x 5 reps
*Work up in weight to a 5RM for the day

EXTRA CREDIT
[Applied Strength]
EMOM x 15
1 Power Snatch + 1 Snatch Balance
*Completed as a set. Work up of 15 sets.

[Engine Builder]
AMRAP x 12
Max Meter Row
*Pain Cave. Embrace it.