Successory
3 Sets
6 Turkish Get Ups (3 each side)
12 Barbell Back Rack Step Ups (6 each leg)
30 Heavy Kettlebell Side Bends (15 each side)
Scoring: Checkbox
Strength:
2 Position Clean + 2 Push Jerk
2 Position Power Clean + 2 Push Jerk @ 65% 1 RM Clean and Jerk
2 Position Power Clean + 2 Push Jerk @ 68% 1 RM Clean and Jerk
2 Position Power Clean + 1 Push Jerk @ 73% 1 RM Clean and Jerk
2 Position Power Clean + 1 Push Jerk @ 75% 1 RM Clean and Jerk
2 Position Power Clean + 1 Push Jerk @ 75+% 1 RM Clean and Jerk*
2 Position Power Clean is from Floor and Mid Thigh
Strength:
:20 HEAVY Back Rack Hold + :20 HEAVY Front Rack Hold @ 8/10 RPE
:20 HEAVY Back Rack Hold + :20 HEAVY Front Rack Hold @ 9/10 RPE
:20 HEAVY Back Rack Hold + :20 HEAVY Front Rack Hold @ 9.5/10 RPE
*3 x 30ft Burpee Sprint after each set.
*Burpee Sprint is do a single burpee and then get up and sprint 30ft.
Metcon:
For time: (25 min cap including rest)
40/32 Calorie Row
20 Hang Kettlebell Clean and Jerk (53/35)
5 Rope Climbs
-Rest 2 minutes-
30/24 Calorie Echo Bike
20 Box Jump Overs (30/24)
10 Ring Muscle Ups
-Rest 2 minutes-
20/16 Calorie Row
20 Lateral Burpee over Rower
15 Bar Muscle Ups
Scaled:
For time:
30/24 Calorie Row
20 Hang Kettlebell Clean and Jerk (44/26)
3 Rope Climbs
-rest 2 minutes-
25/20 Calorie Echo Bike
15 Box Jump Overs (30/24)
6 Ring Muscle Ups
-rest 2 minutes-
15/12 Calorie Row
15 Burpee over Rower
12 Bar Muscle Ups
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