Results For Category: "Metabolic Conditioning"

1. Max Reps HSPU

2. Max Distance Broad Jump- 3 atttempts

3. Max Kipping Pullups

4. Max DUs- 2 Attempts

5. Max Reps Bench Press 135/95#

6. 100m Row- 3 attempts

Back Squat- 5×5

Then

Death By Thruster- 95/65#

50 In-out pushups to 20 kg plates
Run 400m
50 20″ Incline Pushups
Run 400m
50 Pushups
Run 400m

For Time

Complete as many rounds and repetitions as possible in 14 minutes of:

60-calorie row
50 toes-to-bars
40 wall-ball shots, 20 lb. to 10-foot target
30 cleans, 135 lb.
20 muscle-ups

Snatch- 1,1,1,1,1 @ 80%

Then

10 minute Amrap

1 muscle up
2 hspu
3 30/24″ box jumps
4 Burpees

100 Strict Pullups for time

Then

5 Minutes max reps KB C&J

32/20kg KB

Switch as often as needed

KB can be put down

Hang Snatch- 1,1,1,1,1

Then

5 Rounds for total time:
@80% Max Hang Snatch

3 Snatch DL
3 Snatch Pulls
3 Snatch

2 Burpees per drop

Rest 90 Seconds

Back Squat- 5×5

Then

AMRAP in 5 Minutes:

5 Push Press 115#/75#
10 Lateral Barbell Jumps

“White”

Five rounds of:

15′ Rope climb, 3 ascents

10 Toes to bar

21 Walking lunge steps with 45lb plate held overhead

Run 400 meters

For Time

Power Snatch- 3,3,3,3,3

Then

5 Rounds for Total Time:

100 Single Unders

25yd Bear Crawl

25yd Backwards Run