A) Skill: KB single arm thruster;
EMOM x 10 - even 6 reps right side, odd 6 reps left side
As heavy as possible, ok to change weight ea round
B) Metcon: 15min AMRAP, Teams of 2, alternating movements (a does bench, b does run, a
does hang cleans, b does bench….)
10 db bench press (40-50 / 25-35)
200m run
10 db hang clean
Score: thruster weight / metcon team rounds completed
EMOM x 10 - even 6 reps right side, odd 6 reps left side
As heavy as possible, ok to change weight ea round
B) Metcon: 15min AMRAP, Teams of 2, alternating movements (a does bench, b does run, a
does hang cleans, b does bench….)
10 db bench press (40-50 / 25-35)
200m run
10 db hang clean
Score: thruster weight / metcon team rounds completed
Image
Image
