Monday

Beast River Fitness – WOD

Metcon (Time)

On a running clock:

[0-6min]

9-6-3

Power Cleans (135/95, 95/65)

Burpee Box Jumps

-2min to reduce weight –

[8-14min]

12-9-6

Power Cleans (115/85, 75/55)

Regular Box Jumps

-2min to reduce weight –

[16-20min]

15-12-9

Power Cleans (95/65, 45/35)

Burpees

*Score is sum total it takes to complete each full 8 min section.
STRATEGY: Athletes should look to put together 2-3 sets to complete the workout. With a high volume of reps the weight should be on the lighter side to focus on cycling.

STRUCTURE: Cap the couplet(s) at 6min and allow 2 min to rest and change weights.

Reducing weight each couplet.