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#

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