Strength EMOM:
12 Minutes (Goal is to maintain rest between 20-30 seconds)
Power Clean + Hang Power + 2 Shoulder to Overhead
Mild (95-/65-)
Spicy (135/95)
Habanero ++++
MetCon:
15 Minute AMRAP
Fillmore and Back w/ WB
12 Single Arm Alt KB Power Cleans (alt every 3)
10 Air squats
8 Push Ups
Mild (35-)(14)
Spicy (53/35) (20/14)
30 Minute AMRAP (Clean and Jerk and Squat Snatch increase by 1 rep every round)
Pico and Back
1 Clean and Jerk
10 Burpees over the Bar
10 Toes to Bar
1 Squat Snatch
Pico and Back
2 Clean and Jerk
10 Burpees over the Bar
10 Toes to Bar
2 Squat Snatch
Pico and Back
3 Clean and Jerk
10 Burpees over the Bar
10 Toes to Bar
3 Squat Snatch
Pico and Back
3 Clean and Jerk
10 Burpees over the Bar
10 Toes to Bar
3 Squat Snatch …….
Mild (135-/95-)(Scaled high Knees)
Spicy (185+/115+)
RBBC STARTS THIS TUESDAY – BE SURE TO CONTACT COACH P. 10 SLOTS ONLY.
Strength:
Pause Backsquat + 1 Squat (complex)
3 seconds in the hole for 1 rep, then 1 regular rep.
5×1 (78% of 1RM from 1/7)
MetCon:
For time:
1-2-3-4-5-6-7-8-9-10
Frontsquats
Bar Facing Burpees
BUY OUT:
30 Handstand Push Ups
Mild (95-/65-)(Scaled HSPU)
Spicy (135/95)
Habanero…. UB HSPU. Dare you.