10 Mar, 2020
3.10.20
Metcon
2 mins/side Front Rack Banded Distraction
Complete 3 sets of:
6 Behind the neck Snatch Grip Strict Press
8 Clean Grip Romanian Deadlift
10-8-6 Hang Muscle Cleans
10/side Med Ball Deadbugs
Complete 3 sets of:
6 Behind the neck Snatch Grip Strict Press
8 Clean Grip Romanian Deadlift
10-8-6 Hang Muscle Cleans
10/side Med Ball Deadbugs
Start with no weight on the Hang Muscle Cleans and add weight with each round
Hang Clean (EMOM x 10 mins: 1 + 4-6 Bar over Burpees (facing))
Build to a very heavy Hang Clean for the day with a couple of Burpees in the bank. You need to finish your Burpees at 20 secs or reduce the number so you can always have 40 secs of break to add weight, shake your hands and get at the bar.
Metcon (4 Rounds for reps)
Complete 4 rounds of the following:
AMRAP x 1 min:
12/8 Cal Row or 10/6 Assault Bike
In the remaining time complete as much of this complex as possible:
12 Deadlifts (155/105)
9 Hang Cleans
6 Push Jerk
(Continue where you left off each new round)
Rest 1 min
AMRAP x 1 min:
12/8 Cal Row or 10/6 Cal Assault Bike
In the remaining time complete max Box Jumps (30/24)
Rest 2 mins
Add total reps of complex and total box jumps fora single score for each round.
Metcon
Optional Extra Work
Complete 3 sets of:
1 min Pec Stretch on post
15 DB Reverse Flys
8/side Half Kneeling Triple Threat
Rest 90 secs
