25 Mar, 2021
3.25.21
Metcon
In 12 mins complete:
200m Run
90 secs/side Hip & Knee External Rotation on the floor
In the remaining time cycle through:
10 Dead Bugs
8 Romanian Deadlifts
8 Hang Muscle Cleans
8 Push Presses
200m Run
90 secs/side Hip & Knee External Rotation on the floor
In the remaining time cycle through:
10 Dead Bugs
8 Romanian Deadlifts
8 Hang Muscle Cleans
8 Push Presses
Power Clean (Weight)
Metcon (AMRAP – Rounds and Reps)
Partner AMRAP x 30 mins:
800m Run
50 Power Cleans (95/65)
50 Burpees over the Bar (lateral)
50 OH Plate Lunges (45/25lb plate)
50 T2B / HKR
800m Run
50 Power Cleans (95/65)
50 Burpees over the Bar (lateral)
50 OH Plate Lunges (45/25lb plate)
50 T2B / HKR
Separate the work as desired. The run can be divided into 100m, 200m or 400m intervals.
Metcon
Optional Extra Work
Complete 4 sets of:
8-10 Seated DB Strict Press with a neutral grip (T2020)
Rest 30 secs
Max effort (-2) Horizontal Ring Rows (T2020)
Rest 1 min only
Complete 3 sets of:
20 Banded Triceps Pull Downs
20 Banded Biceps Curls
20 Banded Pull Aparts
Rest 90 secs
3 Power Cleans at 60-70% of you 1RM + 3 Jump Squats as high as possible after each set of Cleans
We are looking for perfect Cleans today. Find your groove. Focus on speeding up the bar from the knees to the receiving position.
DO NOT GO FOR A PR TODAY!