Saturday
Metcon:
[OPEN + PERFORMANCE]
“Air Force”
For Time:
20 Thrusters (95/65 lbs)
20 Sumo Deadlift High-Pulls (95/65 lbs)
20 Push Jerks (95/65 lbs)
20 Overhead Squats (95/65 lbs)
20 Front Squats (95/65 lbs)
*4 Burpees at the top of each minute
- With a running clock, perform the prescribed work in the order written as fast as possible (“For Time“). Do 4 Burpees every minute, including at the start of the WOD, before continuing the Barbell work. Athletes may move to the next Barbell skill once they complete all 20 reps of the previous Barbell movement. If the minute clock beeps during a repetition the athlete will complete their rep and then start their 4 Burpees.
- Score is the time on the clock when the last Front Squat is completed.
[FITNESS]
For Time:
20 Thrusters (75/55 lbs)
20 Sumo Deadlift High-Pulls (75/55 lbs)
20 Push Jerks (75/55 lbs)
20 Overhead Squats (75/55 lbs) *Substitute back squats if OH position needs work
20 Front Squats (75/55 lbs)
*4 Burpees at the top of each minute
- With a running clock, perform the prescribed work in the order written as fast as possible (“For Time“). Do 4 Burpees every minute, including at the start of the WOD, before continuing the Barbell work. Athletes may move to the next Barbell skill once they complete all 20 reps of the previous Barbell movement. If the minute clock beeps during a repetition the athlete will complete their rep and then start their 4 Burpees.
- Score is the time on the clock when the last Front Squat is completed.
