Warm up
8-12 minutes moving through:
:30 Jog (easy to moderate)
:30 Row (moderate)
10 Single Arm Suitcase Deadlift (moderate, each arm)
5 Inchworms
10 Russian Kettlebell Swing (moderate-heavy)
10 Lateral Jump Over Rower
-Then-
Warm Up to Sandbag weight.
Scoring: Checkbox
Clean and Jerk
2 Clean and Jerk @ 6/10 RPE
2 Clean and Jerk @ 6.5/10 RPE
1 Clean and Jerk @ 7/10 RPE
2 Clean and Jerk @ 6/10 RPE
2 Clean and Jerk @ 6.5/10 RPE
1 Clean and Jerk @ 7/10 RPE
**Any time you see “technique work”, know that the focus is speed and perfection, NOT loading. This is your time to work on dialing in those consistent issues with your technique.**
Scoring: Load
Tempo Front Squat + Front Squat
1 Tempo Front Squat + 5 Front Squat @ 6/10 RPE
1 Tempo Front Squat + 4 Front Squat @ 6.5/10 RPE
1 Tempo Front Squat + 3 Front Squat @ 7/10 RPE
1 Tempo Front Squat + 3 Front Squat @ 7.5/10 RPE
1 Tempo Front Squat + 3 Front Squat @ 7.5/10 RPE
*Tempo is 3 sec down, 3 sec hold.
Scoring: Load
Metcon:
Partner Workout
AMRAP 15 Minutes
500m/400m Row
400m Run
10 Sandbag Cleans (150/100) (split as desired)
10 Synchro Burpees Over Rower
*Partners just complete 1 Machine each round, alternating machines round to round
**Sub Power Cleans (185/125) as Rx’d if needed
Individual Option:
AMRAP 15 Minutes
Odd Rounds: 500m/400m Row
Even Rounds: 400m Run
5 Sandbag Cleans (150/100)
10 Burpees Over Rower
Scaled:
Partner Workout
AMRAP 15 Minutes
400m/300m Row
300m Run
10 Sandbag Cleans (100/70) (split)
10 Synchro Burpees Over Rower
*Partners just complete 1 Machine each round, alternating machines round to round
**Sub Power Cleans (135/95) as Rx’d if needed
Individual Option:
AMRAP 15 Minutes
Odd Rounds: 400m/300m Row
Even Rounds: 300m Run
5 Sandbag Cleans (100/70)
10 Burpees Over Rower
Scoring: Rounds + Reps
Mini Pump Mini pump: Arms 3 Rounds 10 Barbell Drag Curls @ RPE 7 10 Double DB Skull Crushers @ RPE 7 -Rest 2 min b/t rounds- 3 Rounds 10 Single Dumbbell Waiter Hold Curl @ RPE 7 10 Standing KB Crush Grip French Press @ RPE 7 -Rest 2 min b/t rounds-
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