METCON 20 min EMOM 3 Front Squat (115/75#) 5 Push-ups 7 Box jumps (24/20) *If you do not complete a round within the minute, finish the round in the next minute and take that round off. I.e.- Round 1= :43 sec Round 2= 1:03 Round 3= Rest Round 4= :48 sec Record total # of...Read More

STRENGTH Find Heavy single Cluster (squat clean thruster) -EMOM complete 1 Squat Clean Thruster. -Begin with 50-55% (estimate) and increase by 10/5# each min till you reach your limit.   METCON “Fran” 21-15-9 Thrusters (95/65#) Pull-upsRead More