A. Context :
Context :
– Aerobic Power
– Core StaminaScoring: Not Scored
Warm – up :
200m Jog, Then…
15 Air Squats @ 2010,
10/10 KB Presses,
10/10 Forward Lunge – steps,
10 Barbell Presses,
10 Thrusters
B. Hang Power Clean 6 x 3
Within 15 minutes:
Hang Power Clean
– 6 sets of 3 reps
Rest as needed
C. Aerobic Power :
Aerobic Power :
15 mins AMRAP :
12 Jumping Pull – ups,
9 Box Jumps (18/20/24),
12 Power Snatches (Muscle Snatches/35/55/75),
200m RunScoring: Rounds and Reps (higher is better)
Time Cap: 15 minutes
D. METCON :
METCON :
2/3 Rope Climbs, Then…
15 mins AMRAP :
6/6 Heavy DB Snatches,
8 Toes – to – bar,
10 Ring – rows,
Heavy Farmer WalkScoring: Rounds and Reps (higher is better)