Rose City Barbell – Group Training

Metcon (AMRAP – Rounds and Reps)

“Hindsight”

RX+

AMRAP 20:

2 Bar Muscle-ups

4 Strict Hanstand Push-ups

8 Dumbbell Hang Squat Cleans (50’s/35’s)

Rx

AMRAP 20:

7 Chest to Bar Pull-ups

7 Dumbbell Push Press (50’s/35’s)

7 Dumbbell Hang Squat Cleans

(50’s/35’s)

Scaled:

AMRAP 20:

7 Pull-ups

7 Dumbbell Push Press (35’s/25’s)

7 Dumbbell Front Squats (35’s/25’s)

If performing this version of the workout, athletes should be able to perform each station in 1 set, or 2 sets maximum