The Factory Strength and Conditioning – Strength & Conditioning
Metcon (Time)
21-15-9
Front squats @ 62/43k
Toes to bar
Rest 3 min
12-9-6
Bar muscle up
Shoulder to overhead @ 62/43k
Rest 3 min
9 bar muscle ups
9 shoulder to overhead
21 front squats
21 toes to bar
Scaling:
Jumping bar muscle ups
Either low bar or on a box
Toes above hips or toes to rig x2
