<p>200m Run</p><p>Then complete 2 sets of:</p><p>8 Banded Pull Downs</p><p>8 Banded Reverse Fly</p><p>8/side Banded External Rotation (elbow up)</p><p>Then for 8 mins cycle through:</p><p>30 Single Under Jump Rope</p><p>10 Down Ups</p><p>8/side Banded Side Clams</p><p>8/side Banded Fire Hydrants</p><p>8 Barbell Romanian Deadlifts</p><p>8 Barbell Hang Muscle Cleans</p>
Metcon
<p>In 4 mins complete 3 sets of:</p><p>3 x 1 Clean Grip Deadlift to a Pause at the Quads to Pull Under into a Power Clean</p>
Power Clean (Weight)
<p>Complete 5 sets of:<br />6 Power Cleans (70-80% of your 1RM)<br />Rest 1 min<br />5/side Landmine Strict Press (tough wait in split stance)<br />Rest 1 min</p><p> </p><p>Complete final 2 sets at one weight.</p><p>No touch and go on the Power Cleans! Take 3-5 secs between each rep.</p>
Metcon (Time)
<p><style type="text/css"><!--td {border: 1px solid #cccccc;}br {mso-data-placement:same-cell;}--></style></p><p>AQAP complete 5 rounds of:</p><p>30/22 - 25/20 Cal Row or 25/20 - 20/15 Cal Assault Bike</p><p>20 Burpees</p><p> </p><p>Time Cap: 20 mins</p><p>(All about pacing! Remain at about 80% for the Row or Bike and keep a steady pace on the Burpees)</p>
Optional Extra Work
<p>Every 90 secs x 9 mins (6 rds):</p><p>6-8 Touch and Go Power Snatches at 70% of your 1RM</p><p> </p><p>Then for 35 mins cycle through:</p><p>5 min Run</p><p>5 min Assault Bike (moderate pace)</p>
