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Components

Metcon

Power Clean + Push Jerk

Settings

Workout

Teens - Mon, Mar 6

Warm-up

Crossover symmetry Warmup
-into-
10 yd walk on toes
10 yd walk on toes backwards
10 yd walk on heels
10 yd walk - feet turned out
10 yd walk - feet turned in
10 yd lunge walk - arms locked out overhead
10 yd lunge walk - torso twist towards forward leg
10 yd butt kickers
10 yd high knees
-into-
4 min AMRAP
10 sec handstand hold
10 sec bar hang
7 Plate Floor Press
7 Bent over Plate Row

Metcon (Time)

Run 400m
-into-
5 Rounds
5 Pull Ups
5 Dumbbell Shoulder to Overhead
15 Abmat Situps
-into-
Run 400m

Power Clean + Push Jerk (Every 1:00 (8:00)
5 Power Clean and Jerks (Touch and Go)
-Use a light weight that can be cycled smoothly and consistently-)

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