Strength
1: 1 1/4 Front Squat 5×3
2: Hang Power Clean 5×1
Intent: 1 1/4 Front squat is a benchmark piece. Work up to a heavy set of 3 in 5-6 sets.
Intent: 1 1/4 Front squat is a benchmark piece. Work up to a heavy set of 3 in 5-6 sets.
Metcon
4 Rounds
10 Hang Power Cleans (115,75)
20 Calorie Row or 15 Cal Bike
30 Walking Lunges
200 Meter Run
Rest 90s.
Rx: (95, 65)
L2: (75, 55)
L1: (65, 35)
Score = fastest split
10 Hang Power Cleans (115,75)
20 Calorie Row or 15 Cal Bike
30 Walking Lunges
200 Meter Run
Rest 90s.
Rx: (95, 65)
L2: (75, 55)
L1: (65, 35)
Score = fastest split
Intent: Keep track of all your splits and work on starting slow today and improving each set.
$ Out
Ask Coach for an upper back movement