Box Brief:
Summer Schedule is Live
Strength
Power Clean and Jerk (4×2 @ 80%)
100% Coach Call
Every 90s 4×2 climbing to 80%, Then Every 90s 4×2 @ 80%
Every 90s 4×2 climbing to 80%, Then Every 90s 4×2 @ 80%
Metcon
AMRAP 18
3 Bar Muscle Ups
3 Hang Power Cleans (135,95)
6 Burpee Bar Hops
100 Meter Run
– 90s Rest –
Rx: (Jumping Bar Muscle Ups)(115,75)
L2: (Pull Ups)(95 65)
L1: (Jumping C2B)(Deadlifts 135,95)
3 Bar Muscle Ups
3 Hang Power Cleans (135,95)
6 Burpee Bar Hops
100 Meter Run
– 90s Rest –
Rx: (Jumping Bar Muscle Ups)(115,75)
L2: (Pull Ups)(95 65)
L1: (Jumping C2B)(Deadlifts 135,95)
Intent: Because you’ll receive roughly 1:1 work to rest your output should be around 80% for the entire workout.
Finisher
1a) Banded Leg Curls 3×30
1b) Barbell Reverse Curls 3×1
1b) Barbell Reverse Curls 3×1