Public Whiteboard

Components

Clean + 2 Front Squat ...

Metcon

Settings

Workout

Tearin' Up My Heart

Warm-up

2 Sets:
1:00 Bike
10 Muscle Cleans (empty)
5 Ring Rows
10 Strict Press

Optional Warmup

Crossover Symmetry Activation

Then...

Hip Halo Activation (Banded)
* 10 Side step R/L
* 10 Forward/Backwards Walk R/L
* 10 Glute Bridges
* 10 Single Leg Glute Bridges R/L
* 10 Bird Dogs R/L
* 10 Squats

Weightlifting

Clean + 2 Front Squats + Jerk (5 x 1 (Weight Across))

Completed as a Barbell Complex

*Weight is across the 5 working sets.

**Approximately 75-80% of max clean & jerk.

Metcon

Metcon (Time)

With a Partner, Complete For Time:
100 Power Cleans (115/80) (split as desired)

*Every 2 minutes, including 0:00, each partner must complete 5 Chest-to-Bar or 3 Bar MU
**Start the workout with C2B/Muscle Ups

Rx+:
With a Partner, Complete For Time:
100 Power Cleans (135/95) (split as desired)
*Every 2 minutes, including 0:00, each partner must complete 5 Muscle Ups
**Start the workout with Muscle Ups

Workout Strategy/Target Time:
Target Time: Sub 8 Minutes

Time Cap: 14 Minutes

Pullups/Muscle Ups: Be smooth and unrushed here. We’d like you to finish these in under 45 seconds with whatever sets you use.

Power Cleans: Touch’n go!
Hook grip!

We want sets of 3-5+ out of the gate and very fast singles if you must let go of the bar.

Whiteboard:

Friday, July 15, 2022

Male Clients