Thursday Feb 20, 2014

Metcon
2 minute AMRAP of:
  4/2 Muscle-Ups
  8 Deadlifts (225/155 lbs)

Rest 3 minutes, and then…

2 minute AMRAP of:
  4 Power Cleans (185/135 lbs)
  8 Chest-to-Bar Pull-Ups

Rest 3 minutes, and then…

2 minute AMRAP of:
  4 Front Squats (155/105 lbs – from the floor)
  8 Toes to Bar

Rest 3 minutes, and then…

2 minute AMRAP of:
  4 Power Snatches (135/95 lbs)
  20 Double-Unders

Rest 3 minutes, and then…REPEAT

This workout should take you exactly 37 minutes.

Post results as follows (male example):
MU/DL – 38 reps (3 + 2)/32 reps (2 + 8)
PC/C2B – 36 reps (3 + 0)/30 reps (2 + 6)
FS/T2B – 44 reps (3 + 8)/38 reps (3 + 2)
PS/DU – 69 reps (2 + 21)/54 reps (2 + 6)


Note: be sure to scale accordingly and to stage the weights.