Muscle Clean + Stric press
3 Muscle Clean Keep Hook Grip + 3 Muscle Clean Release Hook Grip + 3 Slow Strict Press @5/10 RPE
3 Muscle Clean Keep Hook Grip + 3 Muscle Clean Release Hook Grip + 3 Slow Strict Press @5/10 RPE
3 Muscle Clean Keep Hook Grip + 3 Muscle Clean Release Hook Grip + 3 Slow Strict Press @5/10 RPE
*Slow Strict Press: 5 seconds up and 5 seconds down.
Hang Power Clean + Hang Clean + Power Clean + Clean + Push Jerk
1 Hang Power Clean to Parallel + 1 Hang Clean + 1 Power Clean + 1 Clean + 1 Push Jerk @ 62-65% 1 RM Power Clean
1 Hang Power Clean to Parallel + 1 Hang Clean + 1 Power Clean + 1 Clean + 1 Push Jerk @ 65-70% 1RM Power Clean
1 Hang Power Clean to Parallel + 1 Hang Clean + 1 Power Clean + 1 Clean + 1 Push Jerk @ 70-73% 1RM Power Clean
1 Hang Power Clean to Parallel + 1 Hang Clean + 1 Power Clean + 1 Clean + 1 Push Jerk @ 73-75% 1RM Power Clean
1 Hang Power Clean to Parallel + 1 Hang Clean + 1 Power Clean + 1 Clean + 1 Push Jerk @ 75-75+% 1RM Power Clean
*All touch and go.
Power Clean + Split Jerk
5 Minutes (Every minute on the minute)
Min 1: 1 Power Clean + 1 Split Jerk @ 80% 1RM Power Clean
Min 2: 1 Power Clean + 1 Split Jerk @ 82% 1RM Power Clean
Min 3: 1 Power Clean + 1 Split Jerk @ 85% 1RM Power Clean
Min 4: 1 Power Clean + 1 Split Jerk @ 85-85+% 1RM Power Clean
Min 5: 1 Power Clean + 1 Split Jerk @ 85-85+% 1RM Power Clean
Tempo Front Squat + Front Squat
3 Tempo Front Squat + 1 Front Squat @ 60-63% 1RM Front Squat
3 Tempo Front Squat + 1 Front Squat @ 60-63% 1RM Front Squat
3 Tempo Front Squat + 1 Front Squat @ 65-65+% 1RM Front Squat
3 Tempo Front Squat + 1 Front Squat @ 65-65+% 1RM Front Squat
3 Tempo Front Squat + 1 Front Squat @ 65-65+% 1RM Front Squat
*Tempo is 3 seconds down with a 2 second pause at the bottom of the rep.
Front Squat
5 Minutes (Every minute on the minute)
Min 1: 1 Front Squat @ 72-75% 1RM Front Squat
Min 2: 1 Front Squat @ 78-82% 1RM Front Squat
Min 3: 1 Front Squat @ 78-82% 1RM Front Squat
Min 4: 1 Front Squat @ 85-85+% 1RM Front Squat
Min 5: 1 Front Squat @ 85-85+% 1RM Front Squat
Metcon:
5 Sets
15 Double Dumbbell Deadlifts (2x70/50)
100ft Farmer Carry (2x70/50)
10 Double Dumbbell Step Back Lunges (2x70/50)
100ft Farmer Carry (2x70/50)
-rest 1:1 between sets-
Scaled: 3 min cap each set
5 sets
15 Double Dumbbell Deadlifts (2x50/35)
100ft Farmer Carry (2x50/35)
10 Double Dumbbell Step Back Lunges (2x50/35)
100ft Farmer Carry (2x50/35)
-rest 1:1 between sets-
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