Metcon (reps)

Erg progression (4/5)

6 Rounds, AMRAP each round:
1:00 Calories row
1:00 DU
1:00 Calories bike
1:00 Rest

Strength (load)

Build up to a heavy set of ”power clean + hang squat clean” in 15 minutes.

Metcon (quality)

EMOM for 8 minutes of: 3 Hang squat cleans at moderate weight (Around 65-75%)

For time:
2000m Row
300 Double-unders
200 Squats with a plate 15/10kg

“Open workout 12.2”

AMRAP in 10 minutes of:
30 Snatches 20/35kg
30 Snatches 60/40kg
30 Snatches 75/45kg
ME Snatches 95/55kg

For time:
10 Thrusters 60/40kg
50 Double-unders
8 Thrusters 60/40kg
40 Double-unders
6 Thrusters 60/40kg
30 Double-unders
4 Thrusters 60/40kg
20 Double-unders
2 Thrusters 60/40kg
10 Double-unders

For time:
25-20-15-10-5 Toes to bar
50-40-30-20-10 Double-unders

EMOM for 24 minutes:

1: 10 Strict pull-ups
2: AMRAP ring-row
3: Moderate row
4: rest

Clean 1 RM of the day in 15 minutes.

Push press, heavy triple in 12 minutes.

21-18-15-12-9-6-3 reps for time of:
Thrusters
Burpees

Men use 95 lb.
Women use 65 lb.