20 Jan, 2022
1.20.22
Metcon
200m Run
90 secs/side Couch Stretch
Then for 7 mins cycle through:
6/side Bird Dogs
20 Air Squats
7 DB Hang Muscle Cleans
7 DB Push Press
7 DB Hang Squat Clean & Jerks
90 secs/side Couch Stretch
Then for 7 mins cycle through:
6/side Bird Dogs
20 Air Squats
7 DB Hang Muscle Cleans
7 DB Push Press
7 DB Hang Squat Clean & Jerks
Squat Clean + Hang Squat Clean + Split Jerk (Every 90 secs x 12 mins (8 rds): 1+1+1)
Perform the movements as a complex as possible
Start at about 60-70% and build to a heavy complex for the day!
Metcon (AMRAP – Rounds and Reps)
Partner AMRAP x 15 mins:
60 Burpees over Bar (facing)
60 OHS (135/95 – 95/65 – 75/55)
60 Burpees over Bar (facing)
60 OHS (135/95 – 95/65 – 75/55)
Metcon
Optional Extra Work
IN CLASS SCAP WORK
Complete 2-3 sets of:
12/side Powell Raises
12/side DB Seated External Rotations
Rest 90 secs
Every 90 secs x 15 mins:
1 Squat Snatch + 1 Hang Squat Snatch + 2 OHS
(start at about 70% and build to a heavy complex for the day)
Compete 3 sets of:
5 Snatch Lift Off at 115-120% of your 1RM (pause 3 secs at your knees)
Complete 2 sets of:
1000m Ski Erg
Rest 3 mins
(keep the best pace you can on each)
