A) Whiteboard Brief (0:00 – 3:00)
– Strength: Build to a touch-n-go 5RM over the course of 5 sets. Shoot for 80% of current 1RM.
– Metcon: Today’s Metcon will likely challenge you more than you think. DB Hang Squat Cleans are a movement we don’t see too often so be smart with scaling. Both AMRAPs are meant to be done at near maximal effort.
– Strength: Build to a touch-n-go 5RM over the course of 5 sets. Shoot for 80% of current 1RM.
– Metcon: Today’s Metcon will likely challenge you more than you think. DB Hang Squat Cleans are a movement we don’t see too often so be smart with scaling. Both AMRAPs are meant to be done at near maximal effort.
B) Warm Up (3:00 – 15:00)
2 Sets with a barbell + band:
10 RDLs
10 X-Band Walks Each
15 Thoracic Rotations
Then,
3 Rounds of:
3 DB Hang Squat Clean
3 Burpees
6 Alt. Box Step-ups
12 Glute Bridges (squeeze glutes for a 1 ct. at top)
Rest + add light weight
C) Strength (15:00 – 35:00)
1) Touch n Go Conventional Deadlift: 5RM. Rest 2:00-3:00.
Rx+:(Use a heavy band over the bar).
– Beginner: 5 x 5, adding if form permits.
2) Metcon Prep:
2-3 Sets of:
3 DB Hang Squat Cleans
3 Burpee Box Jumps w. stepdown
Rest 60s between sets.
D) Metcon (35:00 – 55:00)
AMRAP 6 x 2 sets. Rest 3:00 between AMRAPs.
5 DB Hang Squat Cleans (40s, 30s)
5 Burpee Box Jumps (24, 20)
Rx+: (50s, 35s)
L3: (35s, 25s)
L2: (30s, 20s) (20, 15)
L1: (25s, 15s) (Burpees no box)
L3: (35s, 25s)
L2: (30s, 20s) (20, 15)
L1: (25s, 15s) (Burpees no box)
*Score = Total Reps/Rounds
E) Extra Credit (54:00 – 60:00)
Sumo Stance Banded Pull-Through: Accumulate Max Reps in 5:00
*Between sets perform a 15s RKC Plank