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Components

Metcon

Front Squat

Metcon

Clean and Jerk

Wednesday

A. CONDITIONING

Metcon (Time)

3 ROUNDS FOR TIME
400m Run
20 C2B Pull-Ups
20 T2B

B. 60:00 GPP

Warm-up

3:00 Bike
INTO…

2 ROUNDS
10 Long Step Lunges
10 Bootstrapper Squats
25’ Duck Walking
10 Arm Crosses
10 Arm Circles
:30 Bar Hang

Strength

Front Squat (5-5-5*)

Front Squat

5-5-5*
Front Squat

*Set 1 - 65% x 5
Set 2 - 75% x 5
Set 3 - 85% x 5+

5+ means athlete performs max reps at that weight with the goal of at least 5.

Workout

Metcon (3 Rounds for time)

3 SETS*
14/12 Cal Bike
14 Front Rack Reverse Lunge (115/75)|(75/55)
14/12 Cal Bike

-1:00 Rest b/t Sets-

*3:30 Cap for Every Set

C. STRENGTH / GYMNASTICS

Clean and Jerk (5x1*)

Clean and Jerk

EMOM x 15 MINUTES
1 Clean & Split Jerk

*Start light and build for the first 10 minutes. Hold for the next 5 minutes across.

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