PAMC 2.0 (24 min workout) The Power Athlete Metabolic Circuit was developed by Todd Rice for the USC football team as away to produce a larger strength and conditioning base in his athletes. We

Partner wod 310 singles  31 db strict presses 35/25 31 box step ups 24/20 31 kettle bell deadlifts 2/1.5 31 med ball cleans 20/14 31 push-ups  310 singles 31 push-ups  31 medball cleans  31 kb

CrossFit Totals 

Thrusters 3×5 starting at 90% of your 5RM, work your way up if you choose but no misses.  Then  21-15-9-15-21 Double unders Sit-ups 800 M run 

Strength 8×1 Snatch work up to 70% Add weight as needed no misses Partner WOD 500m Row partner 1 500m Row partner 2  400m Row partner 1 400m Row partner 2  300m Row partner 1

Strength 8×1 clean and jerk starting at 70 percent going up if you choose but no misses WOD 4 RFT 6 power cleans 135/95 9 Kettlebell Swings2/1.5 12 chest to Bar pull-ups

Strength OHS max reps at 15rm + 20 pounds  Wod  12 min amrap  5 snatches 95/65 10 bar over burpees 15 ghd’s 

“RJ” Five rounds for time of: Run 800 meters 15 ft Rope Climb, 5 ascents 50 Push-ups