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Metcon

Hang Power Clean

Metcon

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Workout

Tuesday

A. CONDITIONING

Metcon (Time)

4 ROUNDS FOR TIME
12/10 Cal Row
10 Burpees Over the Rower

-Rest 2:00-

3 ROUNDS FOR TIME
12/10 Cal Row
10 Burpees Over the Rower

-Rest 1:00-

2 ROUND FOR TIME
12/10 Cal Row
10 Burpees Over the Rower
B. NC60

(Score is Time)

B. 60:00 GPP

Warm-up

3 ROUNDS
8/6 Cal Bike
8 Up-Down Step Ups
10 Good Mornings

Into...

3 ROUNDS w/ empty barbell
5 RDLs
5 Hang Muscle Cleans
5 Hang Power Cleans
5 Box Jumps (build in height every round)

Strength

Hang Power Clean (3x3)

Hang Power Clean

FOR LOAD
3x3*
Hang Power Clean

*Goal is heavier than the final set of loading in the workout.

(Score is Weight)

Workout

Metcon (Time)

FOR TIME*
15-12-9
Hang Power Clean (95/65)|(65/45)
Box Jump (24)

into...

12-9-6
Hang Power Clean (135/95)|(95/65)
Box Jump (30)

into...

9-6-3
Hang Power Clean (185/125)|(135/95)
Box Jump (30+)

*Heights are the same for all athletes. Goal is three increasing heights for the Box Jump.

(Score is Time)

C. STRENGTH / GYMNASTICS

ON A 15:00 RUNNING CLOCK...
Practice HS Walk Skill*

*Goal for today's session is to practice without any other additional work. Spend time getting comfortable getting upside down, taking steps, or walking for distance.

(No Measure)

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