Skill/Strength:
Every 2 min for 7 Rounds
1 Clean High Pull+1 Squat Clean+1 Push Jerk+1 Split Jerk, must be done unbroken
-Start at 60% and add load each round
Metcon:
3 Rounds
20 Abmat Situps
10 Line Facing Burpees
-Rest 3 min-
3 Rounds
20 Wallballs 20/14lbs
Run 200m with Wallball
-14 min cap
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Ashley Brocker
Bike cals: 16/34/52/71/85/104 total.
6 rounds. 2 min on/1 min off. Even minutes: 20 Thrusters (95/65), max cal bike in remaining time. Odd minutes: 15 clean& jerks (95/65), max bike cals in remaining time.
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Kimb Davister
Finished a minute after cap
Complex 115-150? Stayed light-ish because 7 rounds sounded like a lot
6
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Pauly VanderKelen
30° Incline Bench Press: 10 reps @ 45,95,115,135,155, & 175#
BOBBR: 10 reps @ 45,95,115, & 135# alternating with 10,12,14, & 16 reps of Strict GHD Situps / 3x15 Cable Chest Fly @ 50# / 3x10 Strict Bar Dips.
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