Monday – 2/3/2020

The Workout for Monday is:

METCON
For Time (20:00 CAP)
-1 Round of “DT” (115/75)(Rx+ 155/105)
-40 Bar Facing Burpees
-1 Round of “DT”
-30 Bar Facing Burpees
-1 Round of “DT”
-20 Bar Facing Burpees
-1 Round of “DT”
-10 Bar Facing Burpees
-1 Round of “DT”

*1 Round of “DT” = 12 Deadlifts, 9 Hang Power Cleans, 6 Push Jerks

EXTRA CREDIT
*We all have extra weaknesses we want a focus on. Only choose what will move the needle for you based on your goals, but will allow you to successfully recover before your next training session.

[Gross Strength]
Sumo Deadlift
5 Rounds
-1:00 Max Reps (275/185)
-1:00 Rest
*Remember, you only get one attempt at the weight each round. If you pause or drop the bar, the set is over.

[Applied Strength]
EMOM x 15
-1 Power Clean & Jerk
*Work between 70-80%

[Gymnastics]
For Completion
10 – 9 – 8 -7 – 6 – 5 – 4 – 3 – 2 – 1
-Strict Weighted Pull-Up (20/14)
-Strict Weighted Ring Dip (20/14)
*You may sub the Ring Dips for HSPU if you’d rather work on those.

[Engine Builder]
“Anaerobic Day”
8 Rounds
-Row x 30 sec (very high intensity)
-Rest 2:30

Bike Sub: Yes
Run Sub: No
Ski Sub: No
*Record Cals/Distance for each interval.