5.16.22
Metcon
200m Run
1 min/side Pigeon Pose
1 min/side Single Leg Hip Thrust on Med Ball
1 min Banded Psoas March
1 min DB Goblet Squat (T33X1)
1 min DB Clean + Front Squat + Push Press
1 min/side Pigeon Pose
1 min/side Single Leg Hip Thrust on Med Ball
1 min Banded Psoas March
1 min DB Goblet Squat (T33X1)
1 min DB Clean + Front Squat + Push Press
Metcon
5 min Technical Focus:
1 Power Clean + 1 Front Squat + 1 Split Jerk
Go slow to faster on the Power Cleans
Pause in the catch on the Split Jerk (work stability)
1 Power Clean + 1 Front Squat + 1 Split Jerk
Go slow to faster on the Power Cleans
Pause in the catch on the Split Jerk (work stability)
Power Clean + Front Squat + Split Jerk (Every 2 mins x 14 mins (7 rds): 2+2+2)
Perform the listed movements as a complex
Start at about 70% of your 1RM Power Clean and build to a heavy but perfect complex
Metcon (Time)
AQAP complete:
60-40-20/50-30-10 Cal Row or 50-30-10/40-20-5 Cals Assault Bike
12-8-4 Power Clean & Jerks (135/95 – 115-80 – 95/65)
15-12-9 Burpee Box Jumps with step down (24/20)
12-8-4 Front Squats
60-40-20/50-30-10 Cal Row or 50-30-10/40-20-5 Cals Assault Bike
12-8-4 Power Clean & Jerks (135/95 – 115-80 – 95/65)
15-12-9 Burpee Box Jumps with step down (24/20)
12-8-4 Front Squats
Time Cap: 18 mins
Metcon
Optional Extra Work
Every 3 mins x 24 mins:
15/10 Cals Assault Bike
5 Strict HSPUs (variation of your choice)
Complete 3 sets of:
6(-2)/side Single Arm DB Bench Press
20-30 secs L-Sit on Bar
30 secs/side Weighted Side Plank
Rest 90 secs
