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