31 Aug, 2021
8.31.21
Metcon
90 secs/side Front Rack Banded Distraction
Then complete 3 sets of:
1 min Row or Assault Bike
10 Banded Good Mornings
10 Muscle Cleans
Then complete 3 sets of:
1 min Row or Assault Bike
10 Banded Good Mornings
10 Muscle Cleans
Power Clean (1 min Max Reps at 50% of 1RM)
NO touch and go allowed! All single reps with the same set up each time!
Rest 2 Minutes
Power Clean (90 secs Max reps at 65% of your 1RM)
NO touch and go allowed! All single reps with the same set up each time!
Rest 2 Minutes
Power Clean (2 mins Max Reps at 80% of your 1RM)
NO touch and go allowed! All single reps with the same set up each time!
Metcon (8 Rounds for reps)
Every 2 mins x 16 mins:
45 sec Max Cals Assault Bike
45 sec Max Cals Assault Bike
Metcon
In 8 mins complete 3 sets as a circuit of:
8-10/side Single Arm DB Strict Press with neutral grip
Max Reps Feet Elevated Ring Row / Regular Ring Row
30 sec L-Sit Hang from the bar / Hollow Hold
8-10/side Single Arm DB Strict Press with neutral grip
Max Reps Feet Elevated Ring Row / Regular Ring Row
30 sec L-Sit Hang from the bar / Hollow Hold
Rest as needed between sets
Metcon
Optional Extra Work
Complete 3 sets of:
8/side Kneeling Single Arm DB Strict Press (neutral grip)
8/side Single Arm DB Push Press
(use a heavier DB)
Rest 2 mins
