Strength
Front Squat (EMOM 6 , 3 reps @ 75-80%)
Immediatley into
EMOM 3, 5 RDLs @ same weight as Front Squat
EMOM 3, 5 RDLs @ same weight as Front Squat
Intent: Final week of Speed Front Squats and Posterior work. There is no pause this week like past weeks. All sets should be explosive.
Metcon
0:00 -5:00
800m Run
Max Clean & Jerks (135,95)
– 3min Rest –
8:00 – 12:00
400m Run
Max Power Snatches (115,85)
– 3min Rest –
15:00 – 18:00
200m Run
Max Thrusters (95,65)
Rx: (115,85)(95,65)(75,55)
L2: (95,65)((75,55)55,35)
L1: (75,55)(55,35)(35,15)
Sub Run for: Row 1200m , 600m, 300m
**Score total reps
800m Run
Max Clean & Jerks (135,95)
– 3min Rest –
8:00 – 12:00
400m Run
Max Power Snatches (115,85)
– 3min Rest –
15:00 – 18:00
200m Run
Max Thrusters (95,65)
Rx: (115,85)(95,65)(75,55)
L2: (95,65)((75,55)55,35)
L1: (75,55)(55,35)(35,15)
Sub Run for: Row 1200m , 600m, 300m
**Score total reps
Todays is similar to a workout completed on 4/25. However, this metcon has shortern time domains and begins with clean and jerks. Manage each cardio run, maxing output at 65-75%, as each conditioning piece is immediatley complete your first rep. This will insure the approriate thersholds are hit. Most Athletes will complete single of the power snatch and clean & jerk. Have a game plan ready for the thrusters, sets of 5-7 is manageable.
Finisher
5min Light Recovery Cardio