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Metcon

"Heartburn"

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Workout

SATURDAY 8.1.20

Please continue to schedule classes on the wodify app. Thank you. "Grindstone" Week #6 - Deload Week

1: Metcon (Weight)

Clean and Jerk Complex
On the 2:00 x 5 Sets:
1 Hang Power Clean
1 Low Hang Power Clean
1 Hang Squat Clean
1 Low Hang Squat Clean
1 Split Jerk

Set 1: 60% of 1RM Clean and Jerk
Set 2: 65% of 1RM Clean and Jerk
Set 3: 70% of 1RM Clean and Jerk
Sets 4-5: 70-75% of 1RM Clean and Jerk

MC: "Heartburn" (Time)

For Time:
1 Mile Run
10 Rounds of "Bergeron Beep Test"

STIMULUS
DESCRIPTION
"Heartburn" is a repeat workout that was last completed on 7.27.19
This medium to long range effort combines 3 bodyweight movements with light weightlifting
Times from the previous effort range from 17-30+ minutes
THRUSTERS
The thrusters come from the floor and are designed to be incredibly light
This is a weight that you could complete for 35+ reps unbroken when fresh
These are ideally completed unbroken throughout the workout
PULL-UPS
The pull-up rep number per round is designed to be very small
Choose a number or variation that you can ideally complete unbroken each round
BURPEES
The burpees to finish out each round are regular burpees
Chest and thighs touch the ground in the bottom
You can step-up or jump-up off the floor
Finish at full extension with some air under the feet and a small clap overhead

Want to see some of these movements in action? Check out our .