Successory
3 Sets
15 Reverse Grip Shoulder Press
15 Supinated Grip Barbell Row
30 Calf Raises
Every minute on the minute for 5 minutes:
Min 1: 3 Hang Muscle Clean @ 5/10 RPE
Min 2: 3 Hang Muscle Clean @ 5/10 RPE
Min 3: 3 Hang Muscle Clean @ 6/10 RPE
Min 4: 3 Hang Muscle Clean @ 6/10 RPE
Min 5: 3 Hang Muscle Clean @ 6.5/10 RPE
Every minute on the minute for 5 minutes:
Min 1: 2 Power Clean + 1 Push Jerk @ 68-70% 1RM Power Clean and Jerk
Min 2: 2 Power Clean + 1 Push Jerk @ 68-70% 1RM Power Clean and Jerk
Min 3: 2 Power Clean + 1 Push Jerk @ 68-70% 1RM Power Clean and Jerk
Min 4: 2 Power Clean + 1 Push Jerk @ 68-70% 1RM Power Clean and Jerk
Min 5: 2 Power Clean + 1 Push Jerk @ 68-70% 1RM Power Clean and Jerk
Every minute on the minute for 5 minutes:
Min 1: 1 Clean and Jerk @ 75-80% 1RM Clean and Jerk
Min 2: 1 Clean and Jerk @ 75-80% 1RM Clean and Jerk
Min 3: 1 Clean and Jerk @ 75-80% 1RM Clean and Jerk
Min 4: 1 Clean and Jerk @ 75-80% 1RM Clean and Jerk
Min 5: 1 Clean and Jerk @ 75-80% 1RM Clean and Jerk
Barbell Back Rack Forward Stepping Lunge
14 Barbell Back Rack Forward Stepping Lunge @ 6/10 RPE
14 Barbell Back Rack Forward Stepping Lunge @ 6.5/10 RPE
14 Barbell Back Rack Forward Stepping Lunge @ 7.5/10 RPE
14 Barbell Back Rack Forward Stepping Lunge @ 8/10 RPE
14 Barbell Back Rack Forward Stepping Lunge @ 8.5/10 RPE
*7 each leg.
Metcon
3 Sets: (6 min cap each)
800m Run (with vest)
-rest 2 minutes b/t sets-
3 Sets: (with vest)
20 Pull Ups
40 Push ups
60 Air Squats
-rest 3 minutes b/t sets-
Workout Description Video:
Scaled:
3x600m Run (with vest)
-rest 2 minutes b/t sets-
3 Sets: (with vest)
15 Pull Ups
30 Push ups
45 Air Squats
-rest 3 minutes b/t sets-
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