10 Rounds for Reps
Weightlifting
Deadlift (3×3@75% or 5# more than last week)
Metcon
Metcon (AMRAP – Reps)
10 Rounds for Reps
Start a 20 minute timer
1 minute of work
1 minute of rest
Each round is:
10/7 calorie Row
then with remaining time
Hang Clean and Jerk
95/65RX, 155/105RX+
Start a 20 minute timer
1 minute of work
1 minute of rest
Each round is:
10/7 calorie Row
then with remaining time
Hang Clean and Jerk
95/65RX, 155/105RX+