22 Jul, 2020
7.22.20
Metcon
EMOM x 6 mins:
1. 30 sec Hang KB SDHP
2. 30 sec Hip Squat Cleans with empty barbell
3. Empty barbell Push Press + Push Jerk + Split Jerk
1. 30 sec Hang KB SDHP
2. 30 sec Hip Squat Cleans with empty barbell
3. Empty barbell Push Press + Push Jerk + Split Jerk
Power Clean + Hang Squat Clean + Jerk (Every 2 mins for 14 mins (7rds): 1+1+1)
Perform the listed movements as a complex
Work up to your heaviest complex for the day!
Rest 2 Minutes
Power Clean (EMOM x 5 mins: 2 at 80% of best complex weight)
Metcon (3 Rounds for reps)
Complete 3 sets of:
AMRAP x 2 mins:
10 Thrusters (115/80)
10 Burpees over Bar (bar facing)
Rest 1 min
AMRAP x 2 mins:
10 S2O (115/80)
10 T2B
10 Box Jumps (24/20)
Rest 2 mins
These are very high intensity intervals. Go hard on each one and try to keep the same scores throughout!
Metcon
POST TRAINING STRETCH
2 mins/side Lat Stretch with band
2 mins/side Lat Stretch with band
Metcon
Optional Extra Work
EMOM x 12 mins:
1. 1 Rope Climb + 4-10 Kipping HSPUs
2. 3-6 Strict Pull Ups + 4-10 Strict Ring Dips
(If the Kipping HSPUs are easy for you then make them a deficit)
Complete 4 sets of:
90 sec Sled Push with OH neutral grip (all the way active – go outside)
Rest 90 secs
Complete 3 sets of:
12 DB Reverse Flys (thumbs up)
12 Prone Trap Raises
12 Banded Face Pulls
Rest 90 secs
(all on incline bench)
POST TRAINING STRETCH
5 mins/side Hamstring PNF Stretch
