STRENGTH
1) Goodmorning: 5 x 5, adding weight if form permits. Rest 90s.
2) Squat Clean: Work up to desired weight to use used in metcon performing sets of 1-2 reps per set. Rest 60s.
METCON
“Zoro”
In a 5:00 Window:
Row 750 Meters
Remaining time: Squat Cleans (155, 105)
Rest 5:00 + Repeat
L3: (135, 95)
L2: (115, 75)
L1: (95, 65)
Beginner Option:
In 5:00 Window
Row 500m
Remaining time AMRAP:
5 Squat Thrusts
8 Goblet Squats (45, 25)
Rest 5:00 + Repeat
*Score = total squat cleans completed