27 Jan, 2022
1.27.22
Metcon
1 min Row
1 min Scorpion Stretch
1 min Bird Dogs
1 min Banded Good Mornings
1 min Banded Reverse Flys
1 min Muscle Cleans
1 min Push Press (hold the top for 3 secs)
1 min Power Clean & Jerks (empty barbell)
1 min Scorpion Stretch
1 min Bird Dogs
1 min Banded Good Mornings
1 min Banded Reverse Flys
1 min Muscle Cleans
1 min Push Press (hold the top for 3 secs)
1 min Power Clean & Jerks (empty barbell)
Metcon
Technical focus: Power Clean & Jerk
Complete 3 sets of:
3 Power Cleans with a pause at the knees
3 Jerks
(on the pause, chest up, look up, weight on mid foot and don’t sit back on your hips)
Power Clean + Jerk (EMOM x 10 mins: 2 reps at 80% of your 1RM)
Perform Power Clean followed by any Shoulder to Overhead
Metcon (Time)
AQAP with a partner complete:
60/45 Cal Row
40 Burpee Box Jump Overs (30/24)
60 Alternating DB Snatches (50/35)
40 Burpee Box Jump Overs (30/24)
60/45 Cal Row
60/45 Cal Row
40 Burpee Box Jump Overs (30/24)
60 Alternating DB Snatches (50/35)
40 Burpee Box Jump Overs (30/24)
60/45 Cal Row
Metcon
Optional Extra Work
Complete 4 sets of:
3 mins on, 90 secs off of:
15/10 Cal Assault Bike
16 Double DB Step Up and Overs (50/35 – 24/20)
Max HS Walk in in the time remaining
Complete 3 sets of:
12/side Alternating DB Curls
12/side Alternating DB Triceps Extensions
25 Banded Pull Apart
Rest 90 secs
(Divide the reps as desired with one working while the other rests)