24 May, 2021
5.24.21
Metcon
200m Run
90 secs/side Couch Stretch
Then for 8 mins cycle through:
6 Inchworms
6/side RNT Goblet Reverse Lunges
6 Snatch Grip Romanian Deadlifts + 6 Hang Muscle Snatches + 6 Snatch Balances
6 Banded Reverse Flys (with a 3 sec hold) + 6 Banded Ys (with a 6 sec hold)
90 secs/side Couch Stretch
Then for 8 mins cycle through:
6 Inchworms
6/side RNT Goblet Reverse Lunges
6 Snatch Grip Romanian Deadlifts + 6 Hang Muscle Snatches + 6 Snatch Balances
6 Banded Reverse Flys (with a 3 sec hold) + 6 Banded Ys (with a 6 sec hold)
Paused Squat Snatch + Squat Snatch (EMOM x 15 mins)
Perform a Squat Snatch with a pause at the knee, then perform a Squat Snatch with no pause.
Back Squat (Within 10 mins)
1 x 3 at 70% of 1RM
1 x 3 at 80% of 1RM
1 x Max Effort at 88% of 1RM
1 x 3 at 80% of 1RM
1 x Max Effort at 88% of 1RM
Metcon (Time)
AQAP complete 4 rounds of:
18 T2B/HKR
14 Double DB Front Squats (50/35)
12 Box Jumps (30/24)
18 T2B/HKR
14 Double DB Front Squats (50/35)
12 Box Jumps (30/24)
Time Cap: 10 mins
Aim to go unbroken on the DB Front Squats and break up the T2B as needed.
Metcon
Optional Extra Work
AQAP complete:
3000/2400m Row at 25-27 strokes/min
Rest 3 mins
2000/1600m Row at 28-30 strokes/min
Rest 2 mins
1000/800m Row at 28-30 strokes/min
Mins 6-10: 1 + 1 at 75% (drop and reset before your Squat Snatch)
Mins 11-15: 1 + 1 at 80% (drop and reset before your Squat Snatch)