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Metcon

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Workout

Tuesday

A. CONDITIONING

Metcon (4 Rounds for weight)

4 SETS
7 High Hang Power Cleans
7 Push Press

-Rest as Needed b/t Sets-

*Increase load every set. All sets must be performed unbroken.

B. 60:00 GPP

Skill

ON A 8:00 RUNNING CLOCK...
Practice Clamping & Re-Clamping Rope After 1st Pull

*Practice either in full climbs or seated on box. During this time athletes should also be building up barbells for the clean.

Workout

Metcon (2 Rounds for reps)

E2MOM x 20 MINUTES
MIN 1 & 2 - Max Rope Climbs
MIN 3 & 4 - Max Power Cleans (Athlete Choice, AHAP)*

*Power Cleans are intended to be very heavy singles.

Score is total rope climbs across workout as 1 round. Score it total power cleans across workout as 2 round.

Finisher

Metcon (Time)

OPTIONAL FINISHER

ON A 3:00 RUNNING CLOCK...
Accumulate Max Time in Elbow Plank

C. STRENGTH / GYMNASTICS

Metcon (No Measure)

FOR QUALITY
5:00 Practice Free Standing HS
5:00 Practice HS Walk
5:00 Practice L-Sit

FOR RECOVERY
15:00 Stretch & Mobilize as Needed

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