12.9.19
Metcon
2 mins/side Front Rack Banded Distraction
Then complete 2 sets of:
10/side Banded Cllam + 10 Banded Squats
8/side Half Kneeling Bottom Up KB Press
10 Band Slides
Then every 20 secs for 3 mins, seated
position to Box Jump in teams of 3
Then complete 2 sets of:
10/side Banded Cllam + 10 Banded Squats
8/side Half Kneeling Bottom Up KB Press
10 Band Slides
Then every 20 secs for 3 mins, seated
position to Box Jump in teams of 3
Power Clean + Push Jerk (EMOM x 10 mins: 1 Power Clean + 1 Push Jerk)
Perform Power Clean immediately into a Push Jerk (no pause, practice speed)
Metcon (3 Rounds for reps)
Complete 3 sets of:
AMRAP x 1 min:
2-4-6-8-etc
Power Clean and Jerk (135/95)
T2B
Rest 1 min
AMRAP x 1 min:
Max Calorie Row
Rest 1 min
AMRAP x 1 min:
Max Burpee Box Jumps (24/20)
Rest 2 mins
Go as hard as possible on each AMRAP…NO PACING!!!
Metcon
Optional Extra Work
Compete 3 sets of:
1 min/side Side plank
Rest 2 mins between sets
