05 Apr, 2022
4.5.22
Metcon
2 mins Hip 90/90
Then for 8 mins cycle through:
1 min Assault Bike or Row
3/side Inchworm with Thoracic Rotations
10 Banded Good Mornings
10 Snatch Grip Romanian Deadlifts to below knees
10 Hang Muscle Snatches
Then for 8 mins cycle through:
1 min Assault Bike or Row
3/side Inchworm with Thoracic Rotations
10 Banded Good Mornings
10 Snatch Grip Romanian Deadlifts to below knees
10 Hang Muscle Snatches
Deadlift (Weight)
Metcon (Time)
AQAP complete 5 rounds of:
2-6 Bar MUs / 12 C2B Pull Ups or Pull Ups / 16 Ring Rows
8 Burpees
10 Wall Balls (20/14)
12 Power Cleans (95/65 – 75/55 – DBs)
14 Med Ball Straight Leg Crunches
2-6 Bar MUs / 12 C2B Pull Ups or Pull Ups / 16 Ring Rows
8 Burpees
10 Wall Balls (20/14)
12 Power Cleans (95/65 – 75/55 – DBs)
14 Med Ball Straight Leg Crunches
Time Cap: 20 mins
Metcon
Optional Extra Work
30 min Run at 60-70% max heart rate
Complete 3 sets of:
10 Reverse Hyper Hold (3 sec hold at the top)
Rest 30 secs
30 secs/side Single Arm Ring Front Plank
15 Incline Bench Prone Trap Raise
Rest 90 secs
6(-1) Deadlifts – each from a deadstart
Rest 30 secs
10-15 Strict HSPUs or 6-8/side Single Arm DB Strict Press
Rest 2 mins