Metcon:
2 sets (1 set every 12 minutes)
21-15-9
Calorie Row
Calorie Ski Erg
Calorie Echo Bike
*Ladies Calories: 18-12-6
Time cap each set is 10 mins
Scaled:
2 sets (1 set every 12 minutes)
18-12-6
Calorie Row
Calorie Ski Erg
Calorie Echo Bike
*Ladies Calories: 15-10-5
Muscle Clean
3 Sets
4 Muscle Cleans @7/10 RPE
*Rest as needed between sets.
Power Cleans
Take 10 minutes to establish a challenging Power Clean for the day
-Then-
2 Sets
3 Power Clean @75-80% of heavy for the day
*I want these snappy and perfect*
Clean Pull + Power Clean to Parallel + Clean + Split Jerk
1 Clean Pull + 1 Power Clean to Parallel + 1 Clean + 1 Jerk @6.5/10 RPE
1 Clean Pull + 1 Power Clean to Parallel + 1 Clean + 1 Jerk @7/10 RPE
1 Clean Pull + 1 Power Clean to Parallel + 1 Clean + 1 Jerk @7.5/10 RPE
1 Clean Pull + 1 Power Clean to Parallel + 1 Clean + 1 Jerk @8/10 RPE
1 Clean Pull + 1 Power Clean to Parallel + 1 Clean + 1 Jerk @8.5/10 RPE
*Rest as needed between sets.
Clean Deadlift
5 Sets
4 Clean Deadlift @100-100+% 1RM Clean
*All reps done as singles.
**Rest as needed between sets.
Paise Good Morning + Good Morning
3 Sets
5x [1 Pause Good Morning + 1 Good Morning] @6-7/10 RPE
*Rest as needed between sets.
תגובות