12 Oct, 2021
10.12.21
Metcon
In 12 mins complete:
200m Run
90 secs/side OH Banded Distraction
200m Run
90 secs/side OH Banded Distraction
Then the time remaining cycle through:
5 Inchworms
8 Plate Z Presses
6 Hip Squat Snatches
6/side OH Barbell Reverse Lunges
6 OH Squats (T33X1)
Metcon
As a warmup complete 3 sets of:
6 Tempo Squat Snatches – building (5 secs to pulling position)
6 Tempo Squat Snatches – building (5 secs to pulling position)
Snatch (Weight)
Metcon (6 Rounds for reps)
Complete 6 sets of:
AMRAP x 2 mins:
5 Hang Cleans (135/95)
7 Push Press (135/95)
9 Box Jumps (30/24)
Rest 1 min
The barbell work should be completed unbroken. The pace on the box should be steady.
The goal is to complete at least 2 rounds in each 2 mins.
The goal is to complete at least 2 rounds in each 2 mins.
Metcon
IN CLASS MOBILITY
90 secs/side Pec Stretch on Post
90 secs/side Pec Stretch on Post
Metcon
Optional Extra Work
EMOM x 12 mins:
1-3 Strict Ring MUs + 4-6 Strict Ring Dips / 4-7 Ring MUs + 4-6 Kipping Ring Dips / 4-7 Kipping Ring Pull Ups + 4-7 Bar Dips / 4-7 Kipping C2B Pull Ups or Pull Ups + 4-7 Bar Dips
1-4: 3 Squat Snatches at 70% + 1 High Box Jump
5-8: 2 Squat Snatches at 75% + 1 High Box Jump
9-12: 1 Squat Snatch at 80% + High Box Jump