091318

A. Performance: Bench Press 
8@63%
5@73%
3@83%
1@90%
3@85%
5@75%
8+@65%

A. Fitness: Metcon (Reps)
15 Min AMRAP

24 DB Bench Press (12 Left then 12 Right)
*Max Ring Rows
16 Seated Bent Over DB Rows
*Max Bench Dips
200m Run

Score = Max RR + Max Dips

B. Performance: Metcon (3 Rounds for reps)
(5 min)
600m Run
*Max Hang Squat Clean (205/145) or @65% of Clean 1RM
(1 min)
Rest
(5 min)
600m Run (1- 400m Run, 2- 300m Run, 3- 200m Run)
*Max Hang Squat Clean (185/125) @55% of Clean 1RM
(1 min)
Rest
(5 min)
600m Run (1- 400m Run, 2- 300m Run, 3- 200m Run)
*Max Hang Squat Clean (135/95) @45% of Clean 1RM
(1 min)
Rest

Fitness:
-1st round substitute DB Thrusters (35/25) for hang squat cleans.
-2nd round substitute DB Step Ups (35/25) for hang squat cleans.
-3rd round substitute DB Hang Squat Cleans (35/25) for hang squat cleans.