METCON MONDAY IS BACK
RX
1. Mobility
Lizard, 2min./side
Standing Straddle, 4min.
2. Primer
20-15-10
Calorie Row
Hand Release Push-ups
3. MetCon 1
AMRAP 8 Minutes
20 Power Snatch, 115/75lbs
40/30 Calorie Row
20 Handstand Push-ups
(RX+ 135/95lb PS)
4. MetCon 2
AMRAP 12 minutes
20 Wallballs, 20/14lbs
60 Double-unders
(RX+ 30sec. rest after each rnd)
RX+ NOTE:
Only do the RX+ if you plan on doing the wallball and DU's unbroken for the entire 12 minutes
SCALED
1. Mobility
Lizard, 2min./side
Standing Straddle, 4min.
2. Primer
20-15-10
Calorie Row
Assisted Hand Release Push-ups
3. MetCon 1
AMRAP 8 Minutes
20 Power Snatch, 95/65lbs
40/30 Calorie Row
20 Hand Release Push-ups
4. MetCon 2
AMRAP 12 minutes
20 Wallballs, 14/10lbs
120 Single-unders
COMPETITION
1. Side Work
3 Rounds
5 Deadlift, 225/155lbs
10 Lateral bar burpees
Rest 2 minutes
3 Rounds
5 Deadlift, 225/155lbs
10 Lateral bar burpees
Rest 2 minutes
3 Rounds
5 Deadlift, 225/155lbs
10 Lateral bar burpees
(RX+ 275-315/185-205lb DL)
