LEAH getting attack by a goat

LEAH getting attack by a goat

Pigeon Pose
Banded hip distraction

Clean Warm up 5-5-5

5 Muscle Cleans
5 Front Squats
5 Strict Press
X3

Metcon (AMRAP - Reps)

In a Team of 3
Complete as many reps as possible in 15 minutes of:
Each athlete performs as a relay:
9 burpee box jumps, 20 inches
9 squat cleans, 115 / 75 lb.
Then, each athlete performs as a relay:
12 burpee box jumps, 20 inches
12 squat cleans, 115 / 75 lb.
Then, each athlete performs as a relay:
15 burpee box jumps, 20 inches
15 squat cleans, 115 / 75 lb.

RX+ is 155/105

Only one athlete will be working at a time, and teammates must rotate through in the same order for the entire event.
At the call of “3-2-1 … go!” the first athlete will perform 9 burpee box jumps, then 9 squat cleans, then tag the second athlete who may then begin working. Once the third athlete has completed their round of 9s, they will tag the first athlete who will then begin their second round, this time performing 12 reps of each exercise. The team’s score is the total reps completed within the 15 minutes.

EMOM ROW (Distance)

6 rounds EMOM ROW
Every 2min Row for 30sec for Max distance

Posted
AuthorDan Shrum