Rose City Barbell – Group Training

Metcon (Time)

“Guts and Glory”

For Time:

21 – 15 – 9 Thrusters 95/65

15-10-5 Assault Bike

15 – 12 – 9:

Row for Calories

Hang Squat Cleans 95/65

12 – 9 – 6:

Lateral Burpees over Bar

Overhead Squats 95/65
This three part workout is completed without any rest between sections. Once athletes finish 9 Thrusters, they will move directly to the 15 Calorie Row. One weight for all three barbells, with the overhead squats likely being the limiting factor. This should be a weight that athletes could complete the first set of every barbell movement unbroken if they had to. Lighter is better today, as we are looking to push the threshold on the barbell.