A) Whiteboard Brief (0:00 – 3:00)
– Strength: Build to a challenging set of squat clean + jerk or focus on technique.
– Metcon: Each section of this workout is intended to be done near maximal effort, 90-95% effort which means you should worry less about pacing and more about just going for it! You’ll have 7 minutes of rest between sections to recover as this is a high-threshold workout.
B) Warm Up/Mobility (3:00 – 15:00)
With a band and a barbell:
30 Banded Pull-throughs
10 Front Squats
5 Deadlifts
20 Banded Pull-throughs
10 Muscle Cleans
5 Front Squats
10 Banded Pull-throughs
10 Burpees
5 Power Cleans
Then on coaches call,
Spend 5 Minutes on Power Clean Drills.
C) Strength (15:00 – 35:00)
Squat Clean + Jerk: 5 x 2. Rest 90s.
– build to a challenging set or focus on technique.
D) Metcon (35:00 – 55:00)
“Gameday”
For total time:
30 Front Squats (155, 105)
30 Lateral Burpees
Rest 7:00
30 Power Cleans (155, 105)
30 Lateral Burpees
L3: (135, 95)
L2: (115, 75)
L1: (Goblet Squats) (135, 95 Deadlifts for Power Cleans) (Regular Burpees)
*Score = splits for each section. 8 Minute Cap for each section.
E) Extra Credit (55:00 – 60:00)
Hollow Hold: 1/2 Tabata 4 x 20s hold x 10s rest.