Friday 20210611

Workout – Metcon (Time)

For Time:
30 Chest to Bar
20 Box Jump Overs (24/20)
10 Thrusters (155/105)
20 Box Jump Overs
30 Chest to Bar

TARGET SCORE
Target time:4-6 minutes
Time cap: 8 minutes

Scaling Option
For Time:
30 Jumping Pull Ups
20 Box Step Ups (16)
10 Dumbbell Thrusters
20 Box Step Ups (16)
30 Jumping Pull Ups

Strength – Clean and Jerk (2-2-1-2-2-1)

Power Clean & Jerk waves:
2 @ 65% 1 RM Power Clean
2 @ 70%
1 @ 75%

– rest 60-90 seconds –

2 @ 70%
2 @ 75%
1 @ 75%

Accessory – Warm-up (No Measure)

1 min quad smash (each side)
1 min calf smash (each side)
1 min banded overhead shoulder distraction (each side)
* If time permits

Posted in WOD

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