2-3 Sets
50 Single Under
7 Empty Bar Deadlift
7 Empty Bar Power Snatch
7 Empty Bar Power Clean and Jerk
5 No Jump Burpee
-Then-
Warm Up to Clean and Jerk & Power Snatch weight.
4. Workout Prep
1 set (at workout pace):
10 Double Unders
2 Clean and Jerks (at workout weight)
2 Power Snatches (at workout weight)
2 Bar Facing Burpees
Barbell Prep
2-3 Sets
1:00 Row
10 Lateral Box Step Up (each leg)
10 Step Back Lunge (each leg)
Back Rack Barbell Step ups + Good Morning
10 Back Rack Barbell Step Ups + 8 Good Morning @ 7.5/10 RPE
10 Back Rack Barbell Step Ups + 8 Good Morning @ 8/10 RPE
10 Back Rack Barbell Step Ups + 8 Good Morning @ 8.5/10 RPE
10 Back Rack Barbell Step Ups + 8 Good Morning @ 9/10 RPE
*Back Rack Barbell Step Up 5 each leg.
*Score = Step Ups. Score Good Mornings in notes.
Metcon
6 sets (2 min cap each set)
50 Double Unders
Odd sets: 10 Clean and Jerks (95/65)
Even Sets: 10 Power Snatches (95/65)
10 Bar Facing Burpees
-Rest 1:00 between sets-
*Repeat from Monday February 27, 2023.
Workout Description Video:
Scaled:
Metcon
6 sets
35 Double Unders (2 min cap each set)
Odd sets: 10 Clean and Jerks (75/55)
Even Sets: 10 Power Snatches (75/55)
10 Bar Facing Burpees
-Rest 1:00 between sets-
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