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Metcon

Tommy Mac

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Workout

Tuesday

A. CONDITIONING

Metcon (2 Rounds for time)

1. 2 SETS
1 Mile Run

-Rest 4:00 b/t Efforts-

(Score is Time for Each Set)

2. NOT FOR TIME
1 Mile Jog (EZ Pace)

(No Measure)

B. 60:00 GPP

Warm-up

GENERAL WARM-UP
400m Team Run! Get to know 3 people’s names and 1 fact about each person!

Into…

2 ROUNDS -- Quality Burpee "Cindy" (no rushing!)
5 Burpees
10 H-R Push-Ups
15 Air Squats

BARBELL WARM-UP (perform with PVC or Barbell)
2 SETS (call the reps quickly for your athletes)

7 Deadlift
7 Hang Muscle Clean
14 Alt. Elbow Punches (7 each side)
-Quick Rest-
7 Front Squats
7 Wide Grip Presses (behind Neck)
7 Hang Muscle Snatch

Workout

Tommy Mac (Time)

For Time:
12 Burpees
12 Thrusters, 115# / 75#
12 Burpees
12 Power Snatches, 115# / 75#
12 Burpees
12 Push Jerks, 115# / 75#
12 Burpees
12 Hang Squat Cleans, 115# / 75#
12 Burpees
12 Overhead Squats, 115# / 75#
12 Burpees
12 Thrusters, 115# / 75#
12 Burpees
12 Power Snatches, 115# / 75#
12 Burpees
12 Push Jerks, 115# / 75#
12 Burpees
12 Hang Squat Cleans, 115# / 75#
12 Burpees
12 Overhead Squats, 115# / 75#

C. STRENGTH / GYMNASTICS

ON A 20:00 RUNNING CLOCK...
Perform mobility, flexibility or self-care on the full body...10:00 lower-body and 10:00 upper-body.

Goal for Tommy Mac is to try to go unbroken on everything except the Power Snatch. Can you beat your first round time going through round 2?

(No Measure)

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