Rose City Barbell – Group Training

Metcon (Time)

“Curve Ball”

For Time:

100 Double Unders

50 Abmat Sit-ups

25 Med-ball Squat Cleans 20/14

80 Double Unders

40 Abmat Sit-ups

20 Med-ball Squat Cleans 20/14

60 Double Unders

30 Abmat Sit-ups

15 Med-ball Squat Cleans 20/14

40 Double Unders

20 Abmat Sit-ups

10 Med-ball Squat Cleans 20/14

20 Double Unders

10 Abmat Sit-ups

5 Med-ball Squat Cleans 20/14
The med-ball clean is a great way to refine common faults see in the Olympic lifts and is incredibly metabolic when performed with high repetitions like today. The weight on the med-ball should be something that athletes couple complete the round of 25 unbroken if they needed to.