Metcon: (20 Min Cap)
5 Sets
500m Row
*1 minute rest between sets.
2 Sets
7-5-3-1
Deadlift (275/185)
Wall Facing Strict Handstand Push Up
*Rest 3 minutes between sets.
Time Cap for row: 1 min 45 secs
Time cap for the 2 sets: 3 mins
Scaled:
5 sets
450m Row
1 minute rest b/t sets
2 sets:
7-5-3-1
Deadlifts (225/155)
6-4-2-1
Wall Facing Strict Handstand Push Ups
rest 3 minutes b/t sets
High Hang Muscle Snatch
2 Sets
3 High Hang Muscle Snatch @5/10 RPE
2 Sets
2 High Hang Muscle Snatch @6/10 RPE
1 Set
1 High Hang Muscle Snatch @ 7/10 RPE
*Rest 2 minutes between sets.
Overhead Squat
Take 10 minutes to establish a HEAVY Overhead Squat
-Then-
2 Sets
3 Overhead Squat @80% of heavy single
Snatch Pull + Power Snatch + Snatch
1 Snatch Pull + 1 Power Snatch + 1 Snatch @5/10 RPE
1 Snatch Pull + 1 Power Snatch + 1 Snatch @6/10 RPE
1 Snatch Pull + 1 Power Snatch + 1 Snatch @6.5/10 RPE
1 Snatch Pull + 1 Power Snatch + 1 Snatch @7/10 RPE
1 Snatch Pull + 1 Power Snatch + 1 Snatch @7.5/10 RPE
*These will be all touch and go! No dropping the barbell.
**Rest as needed between sets.
Back Squat
10 Sets (1 set every minute)
4 Back Squat
*Work up to 75-80% of 1RM Back Squat over the course of the 10 sets.
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