23 Nov, 2020
11.23.20
Metcon
In 10 mins complete:
2 mins Baby Squat on wall
Then 2-3 sets of:
10 Banded Hip Thrusts
8/side Banded Deadbugs
6 KB Banded Thrusters
2 mins Baby Squat on wall
Then 2-3 sets of:
10 Banded Hip Thrusts
8/side Banded Deadbugs
6 KB Banded Thrusters
Metcon
Every 30 secs x 5 mins (10 rds):
1 Weighted Box Jump (with med ball at desired weight)
1 Weighted Box Jump (with med ball at desired weight)
Squat Clean + Hang Squat Clean + Split Jerk (Every 2 mins x 16 mins (8 rds): 2 + 1 + 2)
Perform the movements as a complex as possible
Metcon (3 Rounds for reps)
Complete 3 sets of:
AMRAP x 2 mins:
20/15 Cal Row
Then Max Squat Clean & Jerks (95/65)
Rest 2 mins
AMRAP x 2 mins:
30 DUs / 60 Singles
5 Burpee Box Jump Overs (24/20)
12 KB Swings (70/53)
5 Burpee Box Jump Overs (24/20)
Rest 2 mins
For the first AMRAP we wnt to work for at least 45 secs on Squat C&Js.
Count only Squat C&Js for the first AMRAP while the second AMRAP is total reps. Add the two scores together for total of one completed round.
Count only Squat C&Js for the first AMRAP while the second AMRAP is total reps. Add the two scores together for total of one completed round.
Metcon
Optional Extra Work
EMOM x 8 mins:
1. 1-5 Strict Ring MUs (down in 4 secs) / 4-6 Banded Strict Ring MUs
2. 20 sec Hollow Hold
AMRAP x 9 mins:
15 GHD Sit Ups / 15 Feet on Bench Crunches
1-5 Ring MUs / Bar MUs
50ft Double KB Overhead Walking Lunges (53/35)
(Overhead trouble = Double KB in a Front Rack Position)
EMOM x 9 mins:
1. 10-20 sec Strict Pull Up Hold / Top of Ring Row Hold
2. 30 sec Top of Ring Hold Externally Rotated / Top of Bar Dip
3. 8-10 45 degrees Ring Roll Outs
Start with 65% of your 1RM Squat Clean & Jerk.
Use 3 sets to ramp up.
There is no touch and go with the 2 Squat Cleans. It is a pretty long complex with 5 heavy reps so ensure to take your time between each type of clean.
Focus on keeping the bar path as close as possible with your lats contracted all through the 2 pulls.