AMRAP 10 X 2 &…

A) MetCon Prep:

Grab a Barbell & Review:

– Hang Muscle Clean
– Hang Power Clean
– Push Press

B) MetCon:

AMRAP 10:

20 Push Press (Rx = 115/75, S = 95/65, 75/55)
10 Lateral Burpees Over the Bar
250/200 Meter Row

– Rest 2:00 –

AMRAP 10:

20 Hang Power Cleans(Rx = 115/75, S = 95/65, 75/55, 53/35 Russian KBS)
10 Burpee Pull-ups (S = Regular Burpees)
250/200 Meter Row

Rx+ = Start each round with 3/2 Bar Muscle-ups

C) Accessory Work:

2 Rounds of:

60 Double Leg Banded Leg Curls 
60 Banded Pull-aparts changing hand position each set (palms up, palms in, palms down)
– No rest b/t sets –

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