February 21, 2017
Strength:
A. Front Squat: 3×5 (prog. loading)
B. Snatch Grip Deadlift: 4×5 (prog. loading)
Metcon:
9 min AMRAP
3 Muscle ups (Scaled: 3:1 Ring Dips)
6 Front Squats (155lb/105lb)
9 Box Jumps (24″/20″)
*Front Squats are from the floor.
Accessory Conditioning:
*If you didn’t do this yesterday, complete today.
Rowing: 6 x 200m
*:20 Rest after each 200m. You can preset this on the monitor under Distance:Interval.