7.20.22
Metcon
200m Run
90 sec Bench T-Spine Stretch
90 sec Bench T-Spine Stretch
Then complete 2-3 sets of:
50 Single Under Jump Rope
10 PVC Good Mornings
5/side Single Arm DB Hang Cleans
5/side Single Arm DB Strict Press
10/side Banded External Rotation on post
Metcon
5 mins of Technical work:
Compete 2 sets of:
3 Jerk Dips + 3 Split Jerks
Compete 2 sets of:
3 Jerk Dips + 3 Split Jerks
On the Jerk Dip, ensure a vertical dip. Keep your elbows high, torso vertical, weight in the middle of your foot. Try to avoid the DOUBLE DIP!
Power Clean + Jerk (Weight)
Perform Power Clean followed by any Shoulder to Overhead
Metcon (Time)
AQAP complete 5 sets of:
200m Run
12 Deadlifts (155/105 – 135/95 – 95/65)
9 Hang Power Cleans
6 Push Jerks
Rest 90 secs
200m Run
12 Deadlifts (155/105 – 135/95 – 95/65)
9 Hang Power Cleans
6 Push Jerks
Rest 90 secs
Time Cap: 15 mins
Metcon
IN CLASS MOBILITY
90 secs/side Banded Hamstring Stretch
90 secs/side Banded Hamstring Stretch
Metcon
Optional Extra Work
Complete 5-6 sets of:
700/600m Row at 80%
Rest 2 mins between each set
Complete 3 sets of:
15 Weighted Knee Raises
20 GHD Sit Ups
30 secs/side Weighted Side Plank
Rest 90 secs
1-4: 1 Power Clean & Jerk at 70% + 1 High Box Jump
5-8: 1 Power Clean & Jerk at 75% + 1 High Box Jump
9-12: 1 Power Clean & Jerk at 80% + 1 High Box Jump