The Factory Strength and Conditioning – Strength & Conditioning
Metcon (4 Rounds for reps)
3-3-3-5
In each time window:
perform 10 squat clean thrusters
Then:
Amrap squat snatch in remaining time
-rest 1:30 between sets-
RX @ 70/47
Gold @ 62/43
Silver @ 43/30
Metcon (Time)
3 rounds
15/12 cal bike
50’ handstand walk or 1 min hs hold
-rest 3 min-
3 rounds
15/12 cal bike
30 ghd sit ups
-rest 3 min-
3 rounds
45/36 cal bike
100’ hsw or 2 min hs hold
45 ghd sit ups
