Successory:
3 Sets
8 Turkish Get Ups (4 each arm)
14 Barbell Back Rack Jumping Lunges
:30 Side Forearm Plank (each side)
Clean Pull + Power Clean + Push Jerk
2 Clean Pull + 1 Power Clean + 1 Push Jerk @ 68% 1 RM Power Clean and Jerk
2 Clean Pull + 1 Power Clean + 1 Push Jerk @ 70% 1 RM Power Clean and Jerk
1 Clean Pull + 1 Power Clean + 1 Push Jerk @ 75% 1 RM Power Clean and Jerk
1 Clean Pull + 1 Power Clean + 1 Push Jerk @ 80% 1 RM Power Clean and Jerk
1 Clean Pull + 1 Power Clean + 1 Push Jerk @ 83-85+% 1 RM Power Clean and Jerk
Metcon: Partner Workout:
AMRAP 15 Minutes
10 Shuttle Runs (50ft) (each, at the same time)
10 Synchro Deadlifts (225/155)
10 Wall Walks (split as desired)
10 Shuttle Runs (50ft) (each, at the same time)
10 Synchro Deadlifts (225/155)
Individual Version:
AMRAP 15 Minutes
10 Shuttle Runs (50ft)
10 Deadlifts (225/155)
5 Wall Walks
10 Shuttle Runs (50ft)
10 Deadlifts (225/155)
Scaled
Partner Workout:
AMRAP 15 Minutes
7 Shuttle Runs (50ft) (each, at the same time)
7 Synchro Deadlifts (225/155)
7 Wall Walks (split as desired)
7 Shuttle Runs (50ft) (each, at the same time)
7 Synchro Deadlifts (225/155)
*Sub 10 Deadlifts (185/125) if needed
Individual Version:
AMRAP 15 Minutes
7 Shuttle Runs (50ft)
7 Deadlifts (225/155)
3 Wall Walks
7 Shuttle Runs (50ft)
7 Deadlifts (225/155)
Scaled: (185/125)
Comments