18 Jun, 2020
6.18.20
Metcon
For 6 mins rotate through the following:
10/side Banded Side Clams
20 Deadbugs
10 Hang Clean Pulls (below knees)
10 Push Presses
10/side Banded Side Clams
20 Deadbugs
10 Hang Clean Pulls (below knees)
10 Push Presses
Power Clean + Push Jerk (EMOM x 10 mins: 2 Power Clean + 1 Push Jerk)
Perform Power Clean immediately into a Push Jerk (no pause, practice speed)
Build up to a perfect 2+1 for the day
Rest 2 Minutes
Hang Squat Clean + Thruster (EMOM x 5 mins: 2 Hang Squat Cleans + 1 Thruster)
Perform the Hang Squat Clean followed by a Thruster with putting the bar down
Start at 50% of 1RM Squat Clean
Metcon (Time)
AQAP complete 5 rounds of:
10 Power Cleans (135/95)
10 Burpees over Bar (Bar Facing)
10 Power Cleans (135/95)
10 Burpees over Bar (Bar Facing)
Time Cap: 10 mins
The best strategy here is to cut your Cleans into 2 sets right from the start and keep going like this until the end. Burpees are performed at a moderate and steady pace. Your only breaks should be before your next sets of Cleans.
Metcon
IN CLASS CORE – 7 mins
12/side Side Plank + Knees to Elbow (slow)
15/side Side Crunch
Rest as needed
12/side Side Plank + Knees to Elbow (slow)
15/side Side Crunch
Rest as needed
Metcon
Optional Extra Work
AQAP complete:
10-8-6-4 Bar MUs
20-16-12-8 Kipping HSPUs
If you are unable to do a BMU then do 4-3-2-1 Rope Climbs
Rest 5 mins
EMOM x 8 mins:
5 Bench Press Close Grip T30X1
4-8 Strict C2B Pull Ups
Rest 5 mins
EMOM x 8 mins:
15 Pike on Rower
20 sec OH DB Hollow Hold Flutter Kicks
