5K The Hard Way!!!
Lots to choose from today!  Lift thousands of pounds or Athlon thousands of meters or BOTH!!!
Metcon
5k#: Metcon (Time)
Using a single 50# dumbbell complete the following for time:
10 Deadlift rt arm
10 Deadlift left arm
10 Snatch rt arm
10 Snatch left arm
10 Cleans rt arm
10 Cleans left arm
10 Thrusters rt arm
10 Thrusters left arm
10 Jerks rt arm
10 Jerks left arm
4k# (Time)
Using a single 40# dumbbell complete the following for time:
10 Deadlift rt arm
10 Deadlift left arm
10 Snatch rt arm
10 Snatch left arm
10 Cleans rt arm
10 Cleans left arm
10 Thrusters rt arm
10 Thrusters left arm
10 Jerks rt arm
10 Jerks left arm
3k# (Time)
Using a single 30# dumbbell complete the following for time:
10 Deadlift rt arm
10 Deadlift left arm
10 Snatch rt arm
10 Snatch left arm
10 Cleans rt arm
10 Cleans left arm
10 Thrusters rt arm
10 Thrusters left arm
10 Jerks rt arm
10 Jerks left arm
2k# (Time)
Using a single 20# dumbbell complete the following for time:
10 Deadlift rt arm
10 Deadlift left arm
10 Snatch rt arm
10 Snatch left arm
10 Cleans rt arm
10 Cleans left arm
10 Thrusters rt arm
10 Thrusters left arm
10 Jerks rt arm
10 Jerks left arm
Athlon
5k Row (Time)
Max Effort 5k Row
5k Run (Time)
Max Effort 5k Run
5k Ski (Time)

Categories: Training

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