Tuesday, March 30 2021 

Metcon (Weight)

20min. EMOM:

Min. 1) 3 Push Jerks (from the floor )

Min. 2) ** Pull of Choice

Pull Options:

1.) 3-5 Muscle Ups

2.) 30sec. of Pull-Ups

3.) 2 Rope Climbs or 1 Legless Rope Climb

On the Push Jerk, start around 50-60% effort and keep building. For the record you just have to do 1 clean from the floor and then perform all 3 Push Jerks.

Metcon (AMRAP - Reps)

3 Rounds Straight through... (9min. Total)

45sec. of Max Burpee Box Jumps (24/20")

15sec. Transition

45sec. of Max American KB Swings (53/35lb.)

15sec. Transition

45sec. of Max Double Unders

15sec. Transition

RX+ is 70/53lb. KB Swings