05 Mar, 2020
3.5.20
Metcon
Complete 2 sets of:
1 min T-Spine Bench Stretch
6/side Single Leg Hip Thrust with a pause at the top, middle and low
10 Med Ball Squat Cleans
10 Banded Slides
1 min T-Spine Bench Stretch
6/side Single Leg Hip Thrust with a pause at the top, middle and low
10 Med Ball Squat Cleans
10 Banded Slides
Squat Clean + Jerk (For 10 mins build to heavy 2 + 1)
Perform the Squat Clean movement followed by the Jerk movement. Jerk movement can be any Shoulder to Overhead movement.
No touch and go on the Clean. Reset from the ground.
Rest 2 Minutes
Metcon (Time)
AQAP with a partner complete:
50 Squat Clean & Jerks (135/95)
30 Ring/Bar MUs
50 Squat Clean & Jerks (135/95)
30 Ring/Bar MUs
Time Cap: 12 mins
You can separate reps as you wish as long as one works and one rests. Do not have to complete all of the C&Js before moving to gymnastic movements.
RX+:
C&J – 185/125
Ring/Bar MUs – 40
Scale to:
C2B / Pull Ups 40-75
Jumping Ring / Bar MUS / Jumping C2B Pull Ups 75
Rest 5 Mins
Metcon (Time)
AQAP with a partner complete:
80 Devil’s Presses (50/35)
80 Devil’s Presses (50/35)
Time Cap: 12 mins
Divide as desired as long as one works and one rests
Metcon
Optional Extra Work
Complete 3 rds of:
AMRAP x 2 mins
15 GHD Sit Ups
50ft + 50ft Farmer’s Carry (heavy !!!)
Max Effort Kipping Deficit HSPUs
Rest 1 min
3 min transition
Complete 3 rds of:
AMRAP x mins:
50ft HS Walk
50 DUs
Max Burpees Box Jumps (24/20) in time remaining
Rest 1 min
Complete 3-4 sets of:
12/side Banded External Rotations
15 Banded Pull Aparts
15 Banded Pull Downs
Rest 90 secs
