Call Us: (704) 261-5279

Monday 10/5/15

4
Oct

Monday 10/5/15

Strength; Front Squats
(Fitness & Performance)
Every 2:30 mins x 15 (6 sets); 3 Front squats
sets 1-2) @65%
sets 3-4) @75%
sets 5-6) @85%
+
“Catfish”
6 min AMRAP
(Fitness)
1 Clean and jerk (135/95)
10 Wall balls (20/14)
2 Clean and jerks
10 Wall balls
3 Clean and jerks…..
(Performance)
1 Power snatch (115/75)
10 Wall balls (20/24)
2 Power snatch
10 Wall balls
3 Power snatch….
*continue pattern until time expires.
Note from the Coach;
Scoring for the metcon will be done by rounds w/each c&j or snatch + wall ball set will constitute a round.