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Components

Metcon

"Fortitude"

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Workout

SATURDAY 2.13.21

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1: Metcon (Weight)

Clean and Jerk Complex
On the 2:00 x 6 Sets:
3 Squat Cleans
1 Push Jerk
1 Split Jerk

Build in weight each set.

Stimulus
Percentages based on 1RM Clean & Jerk:
Set 1 - 1 Complex @ 55% of 1RM Clean & Jerk
Set 2 - 1 Complex @ 60% of 1RM Clean & Jerk
Set 3 - 1 Complex @ 65% of 1RM Clean & Jerk
Set 4 - 1 Complex @ 70% of 1RM Clean & Jerk
Set 5 - 1 Complex @ 70-75% of 1RM Clean & Jerk
Set 6 - 1 Complex @ 70-80% of 1RM Clean & Jerk

- Cleans do not need to be completed unbroken. Singles are good to go. However, following last squat clean, let's hold onto the bar for the final 2 reps (1 push jerk + 1 split jerk) before we drop.
- Athletes have the full 2:00 to complete each complex.
- Track all (6) complexes, with our score for the day being the heaviest.

"Fortitude" (AMRAP - Reps)

Alternating On the Minute x 30 (15 Rounds):
Even Minutes: 15/12 Calorie Row
Odd Minutes: 15 Burpees

Stimulus
- Conditioning Category: Pacer
- A test of mental fortitude, we are reaching into a higher volume total today.
- Intentions are to choose a count for both the rowing and burpees that is physically doable in :40s or less.
- Completing a full round at moderate intensity, and capping our efforts at the :40s mark can give us good baseline numbers to work with.
- Reasoning behind :40s of rested effort will turn into potentially :50s of working effort when we are in the middle.
- 2 Scores: Lowest number of burpees on any round and lowest number of calories on any round. Combined total will be your overall score.
Modifications
15/12 CALORIE ROW
- 12/10 Cal Assault Bike
- 12/10 Cal Ski Erg

BURPEES
- Reduce reps

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