09 Mar, 2021
3.9.21
Metcon
90 secs/side Front Rack Banded Distraction
Then complete an EMOM x 9 mins of:
1. 45 secs Deep Lunges
2. 8 Med Ball Squat Cleans + 8 Med Ball Squat Jumps
3. 5 Hang Squat Cleans + 5 Front Squats + 5 Push Presses
(progressive loading of the barbell in this workout)
Squat Clean + Jerk (Weight)
Perform the Squat Clean movement followed by the Jerk movement. Jerk movement can be any Shoulder to Overhead movement.
Metcon (Time)
AQAP complete 5 rounds of:
300/200m Row
10-8-6-4-2 Kipping HSPUs
300/200m Row
10-8-6-4-2 Kipping HSPUs
Time Cap: 8 mins
Rx+: Deficit Kipping HSPUs (45/35lb plates)
Scale HSPUs to 30-16-12-8-4 Hand Release Push Ups
Rest 3 Mins
Metcon (Time)
AQAP complete 5 rounds of:
100-80-60-40-20 DUs / Singles
50ft HS Walk / 5-4-3-2-1 Wall Walks
100-80-60-40-20 DUs / Singles
50ft HS Walk / 5-4-3-2-1 Wall Walks
Time Cap: 8 mins
Metcon
Optional Extra Work
Complete 2 sets of:
12 DB Reverse Flys
Rest 30 secs
15/side Banded External Rotations (controlled reps)
Rest 1 min
Complete 3 sets of:
AMRAP x 90 secs:
15/10 Cal Ski Erg
10 DB Thrusters (50/35 – 35/20 – 25/15)
Rest 90 secs
AMRAP x 90 secs:
20/15/10 Assault Bike Calories
Max effort T2B / HKR in remaining time
Rest 90 secs
4 Squat Cleans + 1 Split Jerk
Work with 70-80% of your 1RM Squat Clean.
Take 10 secs between each Squat Clean rep, no touch and go allowed!