11 May, 2021
5.11.21
Metcon
In 12 mins complete:
200m Run
1 min/side External Rotation with PVC
1 min Prone Snow Angels
Then in the time remaining cycle through:
1 min Row / Assault Bike
6/side DB Hang Clean & Push Press
12 Banded Slides
12 Banded Pull Aparts
200m Run
1 min/side External Rotation with PVC
1 min Prone Snow Angels
Then in the time remaining cycle through:
1 min Row / Assault Bike
6/side DB Hang Clean & Push Press
12 Banded Slides
12 Banded Pull Aparts
Hang Power Clean (above the knee) + Hang Power Clean (below the knee) + Power Clean (Every 90 secs x 6 rounds: 2 + 2 + 2)
Perform the listed movements as a complex
Start at about 60% of your 1RM Hang Power Clean and build to a heavy but perfect complex for the day.
Power Clean (EMOM x 5 mins: 2 reps at 90% of previous complex)
Metcon (AMRAP – Rounds and Reps)
AMRAP x 8 mins:
10 DB Hang Cleans (50/35)
10 DB Push Press
10 Burpees
5 Strict Pull Ups
10 DB Hang Cleans (50/35)
10 DB Push Press
10 Burpees
5 Strict Pull Ups
Rest 4 Mins
Metcon (Time)
AQAP complete:
30 DB Hang Cleans (50/35)
30 DB Push Press
30 Burpees
45 T2B / Hanging Knee Raises
30 DB Hang Cleans (50/35)
30 DB Push Press
30 Burpees
45 T2B / Hanging Knee Raises
Time Cap: 8 mins
Metcon
Optional Extra Work
Complete 5 sets at 80% effort of:
50/40 Cal Assault Bike
1000/800m Row
Rest 2 mins
