19 May, 2021
5.19.21
Metcon
In 12 mins complete:
200m Run
90 sec/side Pigeon Stretch
Then complete 3 sets of the following:
10 Clean Grip Romanian Deadlifts
10 Hang Muscle Cleans
10 Banded Russian Swings
5 Jump Squats
200m Run
90 sec/side Pigeon Stretch
Then complete 3 sets of the following:
10 Clean Grip Romanian Deadlifts
10 Hang Muscle Cleans
10 Banded Russian Swings
5 Jump Squats
Power Clean (Weight)
Deadlift (Weight)
Every 2 mins x 10 mins (5 rds):
Rds 1&2: 10 at 60% of 1RM (no touch and go – reset on each rep)
Rds 3-5: 7 at 70% of 1RM (touch and go)
Rds 1&2: 10 at 60% of 1RM (no touch and go – reset on each rep)
Rds 3-5: 7 at 70% of 1RM (touch and go)
Metcon (Time)
AQAP complete:
40-30-20 T2B / HKR
30-20-10 Burpees
30-20-10 Deadlift (185/125)
150-100-50 DUs / Singes
40-30-20 T2B / HKR
30-20-10 Burpees
30-20-10 Deadlift (185/125)
150-100-50 DUs / Singes
Time Cap: 22 mins
NO BELT on the Deadlifts! Pick a weight you can move with perfect form.
Metcon
Optional Extra Work
On the Assault Bike complete 3 sets of 10 mins for Max Distance at 7/10 RPE
Rd 1: 18 at 70% of 1RM
Rd 2: 12 at 80% of 1RM
Rd 3: 8 at 85% of 1RM