A) Whiteboard Brief (0:00 – 3:00)
– Strength: This is the final week of this work. All sets should be heavy today/challenging.
– Metcon: Benchmark workout that is going challenge you to work at a high effort to finish under the
cap. These cleans must be light, likely a weight you can do big sets with.
– Strength: This is the final week of this work. All sets should be heavy today/challenging.
– Metcon: Benchmark workout that is going challenge you to work at a high effort to finish under the
cap. These cleans must be light, likely a weight you can do big sets with.
B) Warm Up (3:00 – 15:00)
With an empty barbell:
3 Rounds of:
5 Good Mornings (bar on back)
1 Power Clean + 1 Jerk
5 RDLs
10 X-Band Walks Left/Right
*Add light weight each set.
Then,
Then on coaches call. Put bar down and reset between movements.
– 3 Power Cleans
– 3 Jerks
+ Repeat x 2 more times
C) Strength (15:00 – 45:00)
1) Power Clean + Jerk: 4 x 2 @85% of 1/14, every 90s.
2) Back Squat: 3 x 4 @85% of 1/14 for ALL sets. Rest 2:00.
D) Metcon (45:00 – 55:00)
”Tugboat”
2 RFT:
25 Power Cleans (115, 75)
25 Bar Facing Burpees
”Tugboat”
2 RFT:
25 Power Cleans (115, 75)
25 Bar Facing Burpees
L3: (95, 65)
L2: (75, 55)
L1: (95, 65 Clean Grip Deadlifts) (Regular Burpees)
10:00 Cap
Recommended Stretching:
Dragon Pose x30s-60s each
Saddle Archer x30s-60s each