190531

FRIDAY

Metcon
In team of 2
On the clock

0-15 min
Max weight in complex

-1 Power clean
-3 Push jerks
-2 Split jerks

15-25 min
8 rounds of you go I go

-2 rope climbs
-2 clean & jerk 60/43kg

25-45 min
AMRAP You go I go

-5 Handstand push ups
-10 single leg squats (Pistols)
-15 pull ups

L1: –
L2: RX
L3 and L4: Scale rope climb so 5-10 hanging knee raises, HSPU to box push ups then push ups, Pistols standing elevated then assisted then regular air squats, pull ups to ring row.