January 17, 2022

January 17, 2022

1/17/22

Metcon
Metcon (Time)
For Speed:
20 Thrusters
Rest 2:00
20 Thrusters
Rest 2:00
20 Thrusters

Athlete picks their weight, prioritizing MetCon weights vs strength work. All reps should be done fast and smooth and minimal grinding at the end of the set.

Metcon (AMRAP – Rounds and Reps)
AMRAP 8 Min:

8 Box Jump ATWO’s 24/20
10 Double DB Deadlifts 30-80lbs
8 Box Jump ATWO’s 24/20
5 Deficit HSPU’s 4/2"

Extra Work
Metcon (Time)
3 Rounds:
30/25 Cal Row
12 Bar MU’s
Rest 3:00

*For athletes who cannot do bigger sets of BMU’s, consider
6 BMU
30/24 Cal Row
6 BMU

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