Warm-up:
3 Rounds
OH Squat - 10
SDHP - 10
Strength:
5-4-3-2-1
Squat Clean
Met-Con:
For Time
50 lb KB Swing - 50
24" Box Jump - 40
Pull-up - 30
20 lb Wall Ball - 20
75% 1RM Deadlift - 10
Run - 800 meters
Assistance:
10' L-Sit Rope Climb - 3x2
Ab Plank - 2x2 min
Squat Clean: 215x1
ReplyDeleteMet-Con: 12:24
I used 315 lbs (70% 1RM) on the Deadlift in the met-con
ReplyDeleteSquat Clean: 225*1
ReplyDeleteMet-Con: 11:23 @ 275lbs Dead Lift