Grit Strength and Conditioning – Strength & Conditioning

Metcon (Weight)

With a partner-

A. Power Clean + Squat Clean + shoulder to overhead ; build to max in 10 min

B. Amrap 10

100 DU

25 power cleans

– weight ascends after each round.

105/75- 115/85– 135/95– 155/105 – 185/115

C. 3 rds

40 cal bike

50 abmat sit-ups

Metcon (AMRAP – Rounds and Reps)

With a partner-

A. Power Clean + Squat Clean + shoulder to overhead ; build to max in 10 min

B. Amrap 10

100 DU

25 power cleans

– weight ascends after each round.

105/75- 115/85– 135/95– 155/105 – 185/115

C. 3 rds

40 cal bike

50 abmat sit-ups

Metcon (Time)

With a partner-

A. Power Clean + Squat Clean + shoulder to overhead ; build to max in 10 min

B. Amrap 10

100 DU

25 power cleans

– weight ascends after each round.

105/75- 115/85– 135/95– 155/105 – 185/115

C. 3 rds

40 cal bike

50 abmat sit-ups