- 20 minutes to establish a 3RM front squat
Post test for the Better Then Yesterday competition.
Each part of the three part metcon will be scored individually.
- 4 Min max distance row
- rest 2 mins
- 4 min AMRAP
- 7 Shoulder to overhead (115/75, 95/55, use the same weight as the original test)
- 7 Burpees (chest to deck, open hip, jump and clap at top)
- no rest
- 2 Min Amrap
- max reps D/U's (singles if that is what you did in the pretest)
- Hollow Rocks 4 x 20 secs
- Plank Hold 4 x 40 secs
Posted on Sun, October 6, 2013
by Jerry Collett