9 Jan 18

Fitness
Performance
Back Squat (High Bar Back Squat)
3@72.5%
3@82.5%
3@92.5%
Metcon (Time)
“OPERATION THRUST TRUST”
(L3)
3 Rounds
9 Thrusters (115,80)
9 Muscle ups
(You may also scale reps of muscle ups)

(L2)
3 Rounds
9 Thrusters (115,80)
18 Chest 2 Bars

(L1)
3 Rounds
9 Thrusters (moderate)
18 Pull-ups

Competitors
Metcon (No Measure)
A. Strength
High bar back squat
3@72.5%
3@82.5%
3@92.5%

B. OLY
In 15 Minutes:
3 Rep max Hang Squat Clean

C. Metcon
3 Rounds
9 Thrusters (135,95)
9 Muscle ups
(You may scale reps of muscle ups)
10 Minute Cap.

D. GYMNASTY
3 Rounds
Max UB Chest 2 Bars
Rest 2:00 between sets

Who’s got 40??? If you can not complete at least 50reps in 3 sets then perform as many sets as possible with 1:00, rest to accomplish 50 reps.

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