Icon 3
Warm-up
Run 200m
Then 3 Rounds:
10 Air Squats
10 Push-ups
10 Pvc Passthrough
Then 3 Rounds:
10 Air Squats
10 Push-ups
10 Pvc Passthrough
Mobility
:30 Thread needle each side
:30 Pigeon each side
1:00 Cobra
1:00 Ankle stretch each side
:30 Pigeon each side
1:00 Cobra
1:00 Ankle stretch each side
Weightlifting
20:00
40-50%
40-50%
FS/CJ/PS (10 Light Singles)
Complex
1Front Squat, 1 C&J, 1 Power Snatch
1Front Squat, 1 C&J, 1 Power Snatch
Metcon
10:00 Cap
Not Rx if over 10:00
Scale accordingly. Chris Spealler invented, he scales it
Not Rx if over 10:00
Scale accordingly. Chris Spealler invented, he scales it
Icon 3 (Time)
For Time
12 Front Squats (225/155 lb)
9 Clean-and-Jerks (225/155 lb)
6 Snatches (225/155 lb)
12 Front Squats (225/155 lb)
9 Clean-and-Jerks (225/155 lb)
6 Snatches (225/155 lb)
