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Diane

Metcon

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Workout

Saturday, January 22nd 2022

A. General
5 min Row/Bike/Ski/Run
At the top of each min: 3-5 burpees

B. Mobility
PNF hamstring stretch
5x/leg
5 seconds contraction, pushing against the band with your foot
5 seconds stretch, pulling your foot back
https://www.youtube.com/watch?v=1RohXn9h21c

C. Activation
2 sets
5/5 Broad jump
10 Russian KB swings
12 Cal Bike, row, ski, or 200m Run

D. Hang clean drills
*Watch for athletes to keep the chest over the bar, with the bar moving from 1" above the knee through a nice long smooth pull.
5 Hang clean pull
5 Hang clean High pull
5 Rack delivery
https://youtu.be/cvA3cBlYGaE
5 Hang clean

Then:
10mins to ramp up and practice the movements in the metcon

Metcon

A: Diane (Time)

21-15-9 Reps For Time
Deadlifts (225/155 lb)
Handstand Push-Ups

@0:00

A2: Metcon (Time)

@7:00
For Time
30 Box Jump overs 30/24"
15 Hang cleans 185/135 lbs

A3: Metcon (AMRAP - Rounds and Reps)

@14:00
AMRAP 10minutes
20 KB swings 24/16Kg
10 Bar facing burpees
30 Air squats
10 Bar facing burpees

KG: 100/70 + 80/60
Score: 3 scores: Time, time, rounds + reps
TC: 24mins

Scaling options
Beginner
Deadlifts @Moderate
DB Strict Press @ Moderate
30 Plate Jump overs @High
15 Hang Power Cleans @Heavy
20 Russian KB swings @Moderate
6 burpees
20 Air squats
6 burpees

Intermediate
Deadlifts @185/115
30 Box Jump overs @ 24/20"
15 Hang Cleans @ 155/105

COMP
As written

TEAM: Metcon (Time)

For time
90 Deadlifts 225/155 lbs
90 HSPU
60 Box Jump overs 30/24"
30 Hang cleans 185/135 lbs
40 KB swings 24/16 Kg
20 Bar facing burpees
60 Air squats
20 Bar facing burpees

One person working at a time, you go, I go.

TC 24 mins

Extra Accessory

Metcon (No Measure)

Half Kneeling Landmine press
3 x 6/side @heavy
Rest 60-90 seconds between sets

Goal: Unilateral pressing strength

-Keep your shoulder pressing into your body, do not allow it to shrug toward the ear in any portion of the press.
Half Kneeling Landmine press

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