MetCon
“Roney”
Four rounds for time of:
Run 200 meters
135 pound Thruster, 11 reps
Run 200 meters
135 pound Push press, 11 reps
Run 200 meters
135 pound Floor press, 11 reps
Several Scaling Options, see Whiteboard in Gym
Auxillary Strength:
In 25-30min:
Muscle Snatch -MTR- 3-3-3-3-3
Hang (Knee) Power Clean + Pose Push Jerk -MTR- 3-2-1-1-1
**Pose at the knee and in the 1/4 squat and in the deep.**
