Warm-up:
3 Rounds
30 lb KB Power Snatch to OH Squat - 8
Bar Facing Burpee - 10
Core:
For Max Weight
Front Rack Hold - 3x1 min
Deadlift Hang Hold - 3x1 min
Met-Con:
3 Rounds for Max Reps
Buy-In: 20 lb Wall Ball - max unbroken reps
24" Box Jump - 2 min
DU - 2 min
Rest 30 sec
Buy-Out: Ab Plank - for max time
Skill:
Turkish Get-up, RH - 2x5
Turkish Get-up, LH - 2x5
Notes:
Deadlift Hang Hold: pick up the bar and hold the fully extended (hang) position for 1 min. Do for max weight.
Met-Con: start by doing 1 attempt of your max unbroken reps for Wall Ball. Then do 3 rounds for max reps of the Box Jumps and DU's. Finish by doing 1 attempt of Ab Plank for max time.
If time allows, do the skill work at the end - don't go heavy on this.
Front Rack Carry: 225*1,235*1,240*1
ReplyDeleteDeadlift Hang Hold 225*1,225*1,225*56sec
Met-Con: Wall ball 33
41/141
51/175
40/129
AB Plank 1:40
Turkish getup 30lb kettle bell
Jeremy - your last set of the Deadlift Hang Hold was 235 lbs.
ReplyDeleteFront Rack Carry: 225,235,240
Deadlift Hang Hold: 225,235,235
Met-Con: Wall Ball - 42, Box Jump & DU - 549, Ab Plank - 1:40
Turkish Getup: LH - 50x3, 30x5 / RH - 50x3, 30x5