12 Jan 21

Metcon (AMRAP – Reps)

10-12 min warm up

1000M Row (Review technique) + Coach Mike’s Warm Up

Switch at 5 min mark

Metcon (Time)

14 min time cap
4RFT

50 DUs
10 Cleans (125,85)
50 DUs
10 BMUs* (Rx+)

* BMU (Rx+) = C2BPU + Ring Dip (Rx) = PU + Push Up (Scaled)

Back Squat (20RM Back Squat)

Start at 50% 1RM if you have never done this – add to last week 5-20#