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Components

Metcon

Settings

Workout

Saturday

Warm-up

400m Jog

Immediately into...

3 SETS (W/ Empty Barbell)
5 Clean Deadlifts
5 Slow Goodmornings
10 Behind the Neck Alt. Elbow Punches
5 Back Rack Squat Jumps
5 Broad Jumps (No Barbell)

Strength

Metcon (Weight)

EMOM x 10 MINUTES
3 Hang Power Cleans*

*Start moderate and build to heavy. Build every other set.

(Score is Weight)

Workout

Metcon (Time)

FOR TIME
800m Run

Immediately Into...

5 ROUNDS
10 Hang Power Cleans (115/75)|(75/55)
30 Double Unders*

Immediately Into...

800m Run

(Score is Time)

*Option for "Unbroken" Double Unders

KG BB: (50/35)|(35/25)

Partner Workout Option

Metcon (Time)

IN TEAMS OF 2...

FOR TIME
800m Team Run

Immediately Into...

10 ROUNDS
10 Hang Power Cleans (115/75)|(75/55)
30 Double Unders*

Immediately Into...

800m Team Run

(Score is Time)

*Option for "Unbroken" Double Unders
**Runs performed together. You go, I go format for the Rounds. P2 Rests while P1 works.

KG BB: (50/35)|(35/25)

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Saturday, June 12, 2021

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