16 Sep, 2020
9.16.20
Metcon
In 8 mins complete 2-3 sets of:
8 Burpee + Tuck Jump
8 Med Ball Cleans
8 Med Ball Squat & Push Press (no wall – aim high)
5 Hang Muscle Clean
5/side Front Rack Reverse Lunges
8 Burpee + Tuck Jump
8 Med Ball Cleans
8 Med Ball Squat & Push Press (no wall – aim high)
5 Hang Muscle Clean
5/side Front Rack Reverse Lunges
Power Clean and Jerk + Hang Squat Clean and Jerk (Every 2 mins for 14 mins: build to heavy 1+1)
Perform above movements as a complex
Hang Squat Clean + Split Jerk (EMOM x 6 mins: 1 at 80% of above complex)
Perform a Squat Clean from the Hang position followed by Split Jerk
Metcon (Time)
AQAP complete 5 rounds of:
20/15 Cals Assault Bike or 25/20 Cals Row
15 OHS (115/80)
20 Push Ups
20/15 Cals Assault Bike or 25/20 Cals Row
15 OHS (115/80)
20 Push Ups
Metcon
Optional Extra Work
AMRAP x 5 mins:
Max Effort Hang Squat Clean to Thrusters* at 55% of your 1RM Clean & Jerk
*max weight = 165/115
Row or Assault Bike
3 x 5 mins for max distance
Rest Walk 2 mins
OHS shoulder be unbroken each round, scale weight accordingly.