A. Context : Practice
Context : Practice
What “HEAVY” means in a metcon.Scoring: Not Scored
Dynamic Warm – up :
3 Sets of :
50 Single Unders/30 Double Unders,
10 push – ups,
10 Sit – ups,
10 Ring – rows
Barbell Warm – up :
3 Sets of 5 with the empty bar :
Jefferson Curl,
Hang Muscle Clean,
Front Squat,
Push Jerk
B. Mobility :
Mobility :
SHOULDERScoring: Not Scored
C. Practice :
Practice :
Working up to a challenging jerk out of the rack (80-90%) or perform 4 reps on the minute for 5 minutes at 50-60% (from the floor).Scoring: Not Scored
Time Cap: 8 minutes
D. 20 minute AMRAP of Jerks, AbMat Sit-Ups, Ring Dips, and Running
As Many Rounds and Reps as possible in 20 minutes:
– 5 Jerks @ 155/55 lbs
– 15 AbMat Sit-Ups
– 8/5 Ring Dips
– Run 200 meters
– Rest for 1 minute