3 Muscle Clean + 3 High Hang Speed Power Cleans + 3 Tall Push Jerk + 3 Tall Jerk @ 5.5/10 RPE
3 Muscle Clean + 3 High Hang Speed Power Cleans + 3 Tall Push Jerk + 3 Tall Jerk @ 5.5/10 RPE
3 Muscle Clean + 3 High Hang Speed Power Cleans + 3 Tall Push Jerk + 3 Tall Jerk @ 5.5/10 RPE
*Rest as needed between sets
1 Clean Deadlift to Mid Thigh + 1 Floating Clean Pull + 1 Floating Power Clean to parallel + 1 Clean +
1 Push Jerk + 1 Jerk @ 63-65% 1 RM Power Clean
1 Clean Deadlift to Mid Thigh + 1 Floating Clean Pull + 1 Floating Power Clean to parallel + 1 Clean +
1 Push Jerk + 1 Jerk @ 65-68% 1 RM Power Clean
1 Clean Deadlift to Mid Thigh + 1 Floating Clean Pull + 1 Floating Power Clean to parallel + 1 Clean +
1 Push Jerk + 1 Jerk @ 68-70% 1 RM Power Clean
1 Clean Deadlift to Mid Thigh + 1 Floating Clean Pull + 1 Floating Power Clean to parallel + 1 Clean +
1 Push Jerk + 1 Jerk @ 70-73+% 1 RM Power Clean
6 minutes (every minute on the minute)
Min 1: 1 Clean and Jerk @ 80-82% 1 RM Clean and Jerk
Min 2: 1 Clean and Jerk @ 80-82% 1 RM Clean and Jerk
Min 3: 1 Clean and Jerk @ 80-82% 1 RM Clean and Jerk
Min 4: 1 Clean and Jerk @ 83-85% 1 RM Clean and Jerk
Min 5: 1 Clean and Jerk @ 83-85% 1 RM Clean and Jerk
Min 6: 1 Clean and Jerk @ 83-85% 1 RM Clean and Jerk
Metcon
3-6-9-12-15-18-21
Sandbag Squats (100/70) (OR Dumbbell Front Squats 2x50/35)
Box Jump Overs (30/24)
Scaled:
2-4-6-8-10-12-14
Sandbag Squats (100/70) (OR Dumbbell Front Squats 2x50/35)
Box Jump Overs (30/24)
OR
3-6-9-12-15-18-21
Sandbag Squats (70/50) (OR Dumbbell Front Squats 2x35/25)
Box Jump Overs (24/20)
Yorumlar