06 Aug, 2021
8.6.21
Metcon
In 12 mins complete:
200m Run
90 secs/side Hip & Knee External Rotation on box
Then in the time remaining cycle through:
10 OH Plate Straight Leg Crunches
8/side OH Plate Reverse Lunges
8 Clean Grip Romanian Deadlifts + 8 Hang Muscle Cleans + 8 Push Presses + 8 Front Squats
8 Barbell Jump Squats (1 sec pause at 90 degrees)
8 Explosive Slam Balls
200m Run
90 secs/side Hip & Knee External Rotation on box
Then in the time remaining cycle through:
10 OH Plate Straight Leg Crunches
8/side OH Plate Reverse Lunges
8 Clean Grip Romanian Deadlifts + 8 Hang Muscle Cleans + 8 Push Presses + 8 Front Squats
8 Barbell Jump Squats (1 sec pause at 90 degrees)
8 Explosive Slam Balls
Metcon
EMOM x 6 mins:
1. 1 Kneeling Squat to Box Jump / 3 High Box Jumps
1. 1 Kneeling Squat to Box Jump / 3 High Box Jumps
Clean Lift Off (Weight)
This is the first pull of the Clean movement from the ground to knee level. Keep back angle in check. Focus on upper back and weight in mid foot when you pause at the knee.
Clean (EMOM x 10 mins: 3 Squat Cleans)
Pause for 1 sec at the knee on each
Work with 70% of your 1RM Clean
Work with 70% of your 1RM Clean
Metcon (AMRAP – Rounds and Reps)
AMRAP x 15 mins:
5 Strict HSPUs / 10 Push Ups
10 C2B Pull Ups / 15 Pull Ups / 20 Ring Rows
15 Box Jumps (24/20)
5 Strict HSPUs / 10 Push Ups
10 C2B Pull Ups / 15 Pull Ups / 20 Ring Rows
15 Box Jumps (24/20)
Metcon
Optional Extra Work
8 mins Max Distance on Assault Bike
Complete 3 sets of:
10/side Single Leg Banded Barbell Hip Thrust
10/side Landmine Single Leg Deadlifts
Rest 2 mins
5 reps with 2 sec pause at the knees
(work with 80% of your 1RM Clean – no straps)