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Components

Metcon

Hang Power Clean

Metcon

Settings

Workout

Saturday

A. CONDITIONING

Metcon (5 Rounds for time)

5 SETS
500m Row

-Rest 4:00 b/t Efforts-

(Score is Time for Each Set)

Metcon (No Measure)

NOT FOR TIME
2000m Row (EZ Pace)

(No Measure)

B. 60:00 GPP

Warm-up

AMRAP x 3 Minutes
10 Scap Push-Ups
5 Inch Worms + Push-Ups
10 Groiners + Twist

-Quick Rest-

AMRAP x 3 Minutes
12 Reverse Lunges
10 MedBall Strict Press
10 Broad Jumps

-Quick Rest-

AMRAP x 3 Minutes
12 MedBall Reverse Lunges
10 MedBall Push Press to Target
10 Box Jumps (or Step Ups)

Workout

Metcon (AMRAP - Rounds and Reps)

AMRAP x 18 MINUTES
20 Box Jumps (24/20)
20 "Lunge" WallBall Shots (14/10)|(10/8)*

*Athlete executes an alternating reverse lunge with a toss to the 10' target. Scale up to (20/14) as needed.

(Score is Rounds + Reps)

Cool Down

FOR RECOVERY
3:00 Slow Walk w/ Nasal Breathing Only
3:00 Slow Bike or Row w/ Nasal Breathing Only

Into…

FOR QUALITY
6:00 of HS Hold or Hand Walking Practice

(No Measure)

C. STRENGTH / GYMNASTICS

Hang Power Clean (Heavy 3-Rep)

Hang Power Clean

ON A 15:00 RUNNING CLOCK...
Build to Heavy 3-Rep Hang Power Clean*

*Compare to Wednesday's effort and evaluate any weaknesses in pull or clean.

(Score is Load)

Metcon (Time)

10 ROUNDS FOR TIME
5 Burpees Over the Bar
5 Hang Power Clean (185/125)
100m Run

(Score is Time)

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