Super Charged Sunday! Metcon Triple Clean Complex – WZA 2015  3 ROUNDS: 21 Chest to Bar 15 Strict HSPU 9 Squat Snatches (155/105lb) Andy For Time 25 Thrusters (115/85 lb) 50 Box Jumps (24/20 in) 75 Deadlifts (115/85 lb) 1.5 mile Run 75 Deadlifts (115/85 lb) 50 Box Jumps (24/20 in) 25 Thrusters (115/85 lb) Wear a Weight Vest (20/14 lb) In 20 minutes, complete as many rounds and reps as possible of:  50 Double Unders  30 Ab Mat Sit-Ups 5 Beast Makers (40/25 lbs) (L Row, Push Up, R Row, Push Up, Power Clean, Front Squat, Push Press)Read more

Burpees! Metcon Complete as many rounds and reps as possible in 3 minutes of: 3 Strict Pull Ups  6 Burpees 9 Air Squats  Rest 3 minutes between sets, and complete a total of 5 sets.Read more

Weights! Weightlifting Five sets of: Back Squat x 10 reps @30X1  Rest 30 seconds Single-Arm Dumbbell Rows x 10 reps each arm @ 2111 Rest 30 seconds Heavy Russian Kettlebell Swings x 10 reps  Rest 30 seconds Dumbbell Shoulder Press x 10 reps @ 20X1  Rest 2 minutes Read more

Bench Press! Weightlifting Every 2 minutes, for 12 minutes (6 sets): Bench Press @ 20X1 * Set 1 – 3 reps @ 65% of 1-RM * Set 2 – 2 reps @ 75% * Set 3 – 1 rep @ 85% * Set 4 – 1 rep @ 90% * Set 5 – 1 rep @ 95-101% * Set 6 (optional) – Exceed Set 5 weight Metcon Four rounds for time of: Run 400 Meters 20 Dumbbell Bench Press (50/35 lbs)Read more

Squats! Weightlifting Take 15 minutes to build to a heavy Overhead Squat Or  Take 15 minutes to build to a 5RM Front Squat Metcon Complete as many rounds and reps as possible in 7 minutes of: 7 Toes to Bar 14 Wall Ball ShotsRead more