12 Oct, 2020
10.12.20
Metcon
Complete 3 sets of:
4/side Dragon Lunges
8/side Single Leg Hip Thrust on PVC Roller
8 Banded Slides on PVC Roller
1 min Row or Assault Bike
4/side Dragon Lunges
8/side Single Leg Hip Thrust on PVC Roller
8 Banded Slides on PVC Roller
1 min Row or Assault Bike
Then 3 sets of:
5 Hip Squat Clean + Push Jerk (progressive)
Hang Clean + Clean + Push Jerk (Every 2 mins for 16 mins (8 rds): 1+2+1)
Perform the listed movements as a complex
Squat Clean + Jerk (EMOM x 5 mins: 2 (TNG @ 65%) + 1)
Perform the Squat Clean movement followed by the Jerk movement. Jerk movement can be any Shoulder to Overhead movement.
Perform a Push Jerk for the complex
Metcon (AMRAP – Rounds and Reps)
AMRAP x 8 mins:
7 Squat Cleans (60% of 1RM)
15 T2B
50ft HS Walk
7 Squat Cleans (60% of 1RM)
15 T2B
50ft HS Walk
Max weight for Squat Cleans: 185/125
Keep a steady pace throughout the AMRAP.
Scale HS Walks to:
3 Wall Walks or 100ft Bear Crawl
Rest 5 Mins
Push Press (In 6 mins build to a heavy 12(-2) with 3 sets)
Metcon
Optional Extra Work
AMRAP x 10 mins:
100ft Sandbag Bear Hug Carry (200/150)
100ft Double KB Carry (70/53)
6 Burpee + Hurlde Jump (30”)
Rounds 1-4: 70-75%
Rounds 5-8: 80-82.5% max
(respect the %!)