1.2.20
Metcon
EMOM x 5 mins:
2 Segmented Clean Pulls + 1 Power Clean
2 Segmented Clean Pulls + 1 Power Clean
Power Clean (Weight)
Every 2 mins for 12 mins (6 rds):
5 Power Cleans at 75-80%
Max Effort Strict Ring MUs / Max Effort Ring MUs a about 30-50%
5 Power Cleans at 75-80%
Max Effort Strict Ring MUs / Max Effort Ring MUs a about 30-50%
The focus here is on the Power Cleans so scale accordingly:
1 – 5 Strict Pull Ups + 5 Ring Dips
2 – Max Strict Ring Pull Ups + Max Strict Ring Dips
3 – Add weight and aim for 5 reps on either of the above
Metcon (AMRAP – Reps)
Partner AMRAP x 12 mins:
40-30-20 Hang Squat Cleans (135/95)
1 Rope Climb each / 10 Ring Rows each
40-30-20 Synchronized Ab Mat Sit Ups
40-30-20 Hang Squat Cleans (135/95)
1 Rope Climb each / 10 Ring Rows each
40-30-20 Synchronized Ab Mat Sit Ups
You can choose which one you want to do!
Metcon (AMRAP – Reps)
Partner AMRAP x 12 mins:
40-30-20 Hang Squat Cleans (135/95)
Max Reps Strict Ring Dips each
40-30-20 Synchronized Ab Mat Sit Ups
40-30-20 Hang Squat Cleans (135/95)
Max Reps Strict Ring Dips each
40-30-20 Synchronized Ab Mat Sit Ups
You can choose which one you want to do!
Metcon
Optional Extra Work
Complete 5 sets of:
5 Sumo Deadlifts
10 Sandbag Hip Thrusts (hold for 2 secs on top)
Rest 2 mins
AQAP complete 5 rounds of:
50ft + 50ft Farmer’s Carry (with a weight you can hit for 150ft)
50 DUs
Complete 3 sets of:
10 Cuban Presses
Rest 30 secs
10 DB Reverse Flys
Rest 90 secs
Use this as a warm up as you build the weight to prepare for next part.