6.13.22
Metcon
1 min Row or Assault Bike or 200m Run
1 min Baby Squat on Wall
1 min Bottom of Squat to High Hips Stretch
1 min Bottom of Squat to Med Ball facing the wall with arms overhead
1 min Bottom of Squat to Med Ball – Front Rack Stretch
1 min Baby Squat on Wall
1 min Bottom of Squat to High Hips Stretch
1 min Bottom of Squat to Med Ball facing the wall with arms overhead
1 min Bottom of Squat to Med Ball – Front Rack Stretch
Then with a barbell complete 3 sets of:
5 Clean Grip Romanian Deadlifts + 5 Hang Muscle Cleans + 5 Front Squats
Metcon
5 mins of Technical Work
Complete 3 sets of:
3 Hip Muscle Cleans + 3 Hip Power Cleans
Complete 3 sets of:
3 Hip Muscle Cleans + 3 Hip Power Cleans
3 Position Power Clean (EMOM x 10 mins: 1 rep (building))
The 3 positions are from the high hang, from the knee, and from the ground
Metcon (Time)
AQAP Complete 3 rounds of:
500/400m Row or 30/24 Cal Assault Bike
10/side Single Arm DB Cleans (50/35 – 35/25 – 25/15)
20 Box Jumps – Step Down (24/20)
20 Knees to Elbow / Hanging Knee Raises
500/400m Row or 30/24 Cal Assault Bike
10/side Single Arm DB Cleans (50/35 – 35/25 – 25/15)
20 Box Jumps – Step Down (24/20)
20 Knees to Elbow / Hanging Knee Raises
Time Cap: 20 mins
