04 Oct, 2021
10.4.21
Metcon
In 10 mins complete:
200m Run
90 secs/side Couch Stretch
Then in the time remaining cycle through:
8 Down Ups
8/side Spiderman Lunges with Thoracic Rotation
12/side Banded Lateral Walk
5 Deadlifts + 5 Hang Muscle Cleans + 5 Strict Press (empty barbell)
200m Run
90 secs/side Couch Stretch
Then in the time remaining cycle through:
8 Down Ups
8/side Spiderman Lunges with Thoracic Rotation
12/side Banded Lateral Walk
5 Deadlifts + 5 Hang Muscle Cleans + 5 Strict Press (empty barbell)
Metcon
In 6 mins complete 4 sets of:
6-8 Push Jerks
(pause 2 secs in the dip & 2 secs in the catch)
6-8 Push Jerks
(pause 2 secs in the dip & 2 secs in the catch)
Deadlift + Hang Power Clean + Shoulder to Overhead (EMOM x 8 mins: 3+3+3 (building))
Metcon (Time)
AQAP complete 2 sets of:
400m Run
15 Burpee Box Jump Overs (24/20)
30 T2B / Hanging Knee Raises
15 Burpee Box Jump Overs (24/20)
15/12 Cal Assault Bike
Rest 3 mins between sets
Time Cap: 22 mins
Metcon
Optional Extra Work
Complete 3 sets of:
5 Back Squats at 70% of 1RM
Complete 3 sets of:
10/side DB Single Leg Deadlifts
12 Weighted Prone WTY Stretches
Rest 90 secs
Build to a heavy but perfect weight!