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Metcon

Metcon (AMRAP – Rounds and Reps)

Here COME the MEAT SWEATS

35 Min AMRAP

Teams of Two

100m Partner Run ( Together)

5 Burpee Box Jump Overs

5 Alt DB Snatches ( Single DB)

5 DB Push Jerks

5 DB Overhead Lunges ( Single DB)

5 DB Hang Cleans

RX 50/35

EXAMPLE: Ryka and Herb Run 100m together. After the run, Ryka does a cycle of DB movements while Herb rest. When Ryka finishes the entire cycle, Ryka and Herb run 100m together then it is Herb’s turn to do the DB cycle while Ryka rests.

1 round is complete when each partner finishes the DB cycle.

EXAMPLE: Ryka and Herb complete 1 DB cycle each = 1 round

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