Rose City Barbell – Group Training

Metcon (Time)

“Heartbreak Kid”

3 Rounds:

10 Front Squats (185/135)

20 Chest to Bar Pull-Ups

50 Double Unders

The weight on the barbell should be heavier, but something that athletes could complete in 1-2 sets each round. The weight will come from the ground, so it should be a load that athletes can safely clean. Squat cleaning the first rep is allowed. In order to get the proper stimulus, the pull-up and jump rope variations should be something that could be completed in no more than 4 sets each round.