5.6.22
Metcon
250m Row
200m Run
1 min Floor Shoulder Stretch
1 min Wrist Stretch
1 min Plate Straight Leg Crunches
1 min Plate Z Presses
1 min Straight Arm Squat with plate
1 min Plate Ground to OH
1 min Muscle Clean with Barbell
200m Run
1 min Floor Shoulder Stretch
1 min Wrist Stretch
1 min Plate Straight Leg Crunches
1 min Plate Z Presses
1 min Straight Arm Squat with plate
1 min Plate Ground to OH
1 min Muscle Clean with Barbell
Metcon
5 mins of Technical Work:
Jerk
Paused Dip – look at the hip position, don’t push your knees forward, push your hips down with you midline over your mid foot, high elbow going down and at the jerk also
Jerk
Paused Dip – look at the hip position, don’t push your knees forward, push your hips down with you midline over your mid foot, high elbow going down and at the jerk also
Squat Clean & Jerk
Add the Paused Dip in here as well
Clean and Jerk (Every 2 mins x 12 mins (6 rds): 3 reps)
Metcon (Time)
AQAP complete:
40/30 – 30/24 Cal Row
400m Run
25 Burpees
30/24 – 20/15 Cal Row
400m Run
20 Burpees
20/15 – 15/10 Cal Row
400m Run
15 Burpees
40/30 – 30/24 Cal Row
400m Run
25 Burpees
30/24 – 20/15 Cal Row
400m Run
20 Burpees
20/15 – 15/10 Cal Row
400m Run
15 Burpees
Time Cap: 20 mins
Metcon
Optional Extra Work
Every 3 mins x 9 mins:
3 Deadlift at 85% of your 1RM (no touch & go – use a deadstart each time)
AQAP complete:
9-7-5 Deadlifts (345/225)
9-7-5 Ring or Bar MUs / Pull Ups or Double Rep Ring Rows
Then directly into –
Complete 3 rounds of:
21 Wall Balls (30/20 – 20/14)
21 GHD Sit Ups
Try to start at about 75% of your 1RM and build to a max of around 85% of your 1RM