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Components

Metcon

Settings

Workout

9/30

Warm-up

1 Round:
- 2:00 Row (2X :30 Easy, :20 Moderate, :10 Fast)
- 5E World's Greatest Stretch
- 8 T-Inchworm w/Push-Up
- 8E Single Leg Glute Bridge

Then, perform 3 rounds of the following w/barbell:
- 8 Upright Row (2nd Round: Hang Muscle Clean, 3rd Round: Hang Power Clean)
- 8E Front Rack Elbow Rotations
- 8 Good Morning

Then, load barbells w/Light Weight

Oly

Metcon (6 Rounds for weight)

Every 2:30 for 6 Sets:
- Sets 1/2: 12 Hang Power Clean (115/85+)
- Sets 3/4: 9 Hang Power Clean
- Sets 5/6: 6 Hang Power Clean

* Athlete Notes: These are to be performed as unbroken sets meaning you DO NOT set down the barbell in between reps. Start at a light weight (weight suggestion above) and gradually increase in weight each set especially as the rep ranges go down.

Metcon

Metcon (3 Rounds for calories)

3 Sets: 3:30 AMRAP (2:30 REST)
- 9 Devils Press (50/35)
- 9 Box Jump Over (30"/24")
- 6 Devils Press (50/35)
- 6 Box Jump Over (30"/24")
- 3 Devils Press (50/35)
- 3 Box Jump Over (30"/24")
- AMRAP Calorie Row

* Level 3: RX
* Level 2: DB (35/25), BJO (24"/20")
* Level 1: DB (25/15), Box Step Over (24"/20")
* Athlete Notes: Move at a smooth pace on the opening set of Devils Press and BJO with the thoughts to maintain or increase pace as the rep ranges lower and to buy time on the rower.

Cooldown

Minute 1: :45 Pretzel (R)
Minute 2: :45 Pretzel (L)
Minute 3: :45 Seated Forward Fold

Want to see some of these movements in action? Check out our .