No More Complexes…
But A 3 Lift Rep Max…
Let’s See If Ya Got Any Grip Left…
TAKE CARE OF YOUR BACK!!!
And Record Your Final Weight!!!
ALRIGHT… HERE WE GO!!!
Strength…
You Will Have 12 Mins To Establish a:
3 Rep Max “Touch & Go” DeadLift
MetCon…
5 Power Snatches 95#/65#…
5 OverHead Squats
10 Box Jumps 24”/20”…
4 Power Snatches
5 OverHead Squats
9 Box Jumps
3 Power Snatches
5 OverHead Squats
8 Box Jumps
2 Power Snatches
5 OverHead Squats
7 Box Jumps
1 Power Snatch
5 OverHead Squats
6 Box Jumps
5 Burpees Over BarBell
6 Box Jumps
5 OverHead Squats
1 Hang Power Snatch
7 Box Jumps
5 OverHead Squats
2 Hang Power Snatches
8 Box Jumps
5 OverHead Squats
3 Hang Power Snatches
9 Box Jumps
5 OverHead Squats
4 Hang Power Snatches
10 Box Jumps
5 OverHead Squats
5 Hang Power Snatches… TIME!!!
***AND…!!! At Some Point During The Week… You Have To Bike… As Fast As You Can… 30 Calories…RECORD YOUR TIME!!!***
3…2…1… GO!!!
Mando
6.18.2024 WOD & Scores…
RainCrossStrengthandConditioning 