31 Jan, 2022
1.31.22
Metcon
200m Run
90 secs/side Couch Stretch
Then complete 3 sets of:
5/side Squat + Thoracic Rotations
5/side Med Ball Reverse Lunges
5 Med Ball Squat Cleans
5 Wall Balls
10 Med Ball Straight Leg Crunches
90 secs/side Couch Stretch
Then complete 3 sets of:
5/side Squat + Thoracic Rotations
5/side Med Ball Reverse Lunges
5 Med Ball Squat Cleans
5 Wall Balls
10 Med Ball Straight Leg Crunches
Metcon
Technical Focus: Squat Clean & Jerk
Complete a few sets with a 2 sec pause in the bottom of your Jerk + a 2 sec pause at the top of the Jerk
Complete a few sets with a 2 sec pause in the bottom of your Jerk + a 2 sec pause at the top of the Jerk
Squat Clean and Jerk (EMOM x 10 mins: 2 reps at 80% of 1RM)
Metcon (2 Rounds for reps)
Complete 2 sets of the following:
AMRAP x 4 mins:
6 Bar MUs / 10 C2B Pull Ups or Pull Ups / 10 Jumping (hard variation)
15 Burpees over DBs (facing)
AMRAP x 4 mins:
6 Bar MUs / 10 C2B Pull Ups or Pull Ups / 10 Jumping (hard variation)
15 Burpees over DBs (facing)
Rest 2 mins
AMRAP x 4 mins:
6 Devil’s Presses (50/35 – 35/20 – 25/15)
15 T2B / Hanging Knee Raises
Rest 2 mins
Metcon
Optional Extra Work
EMOM x 6 mins:
Mins 1-3: 3 Back Squats at 80% of your 1RM
Mins 4-6: 3 Back Squats at 70% of your 1RM
Complete 3 sets of 5 mins of:
7 Strict HSPUs
300m Row
Rest 2 mins
