A) WHITEBOARD BRIEF (0:00 – 3:00)
– Strength: Build to a 3RM wide stance box squat over the course of 6-7 sets. Make sure you stay tight, stick back on the box and have spotters in place. Use a wide stance.
– Metcon: Each section of this workout is intended to be done at 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 repeat your output on AMRAP #2.
B) WARM UP (3:00 – 15:00)
Oscillatory Form Roll Adductors x 45s/each (pick a spot and stay on that spot only moving 2-3 inches)
Then,
Dynamics x 5 minutes including:
Jumping Jack shuffle
High knees
Butt Kicks
90 degree hip rotation
Carioca
Lateral lunge
Then,
2 rounds x 5 reps per BB movement of:
RDL
Front Squat
Hang Muscle Clean
Power Clean
C) STRENGTH (15:00 – 35:00)
– 15” Box
– Beginner: 5 x 5, adding weight if form permits (or a higher height box).
2) Metcon Prep: Power Clean + Front Squat: Build to desired metcon weight performing sets of 1 + 1. Rest 60s.
D) METCON (35:00 – 55:00)
“Gameday”
For total time:
30 Front Squats (155, 105)
30 Lateral Burpees over the bar
Rest 7:00
30 Power Cleans (155, 105)
30 Lateral Burpees over the bar
L3: (135, 95)
L2: (115, 75)
L1: (Goblet Squats) (135, 95 Deadlifts for Power Cleans) (Regular Burpees)
*Score = splits for each section. 7 Minute Cap for each section.
E) EXTRA CREDIT (55:00 – 60:00)
Banded Pull-Throughs: 4 x 25. Rest as needed.
– Sets 1+2: Medium Stance
– Sets 3+4: Ultra Wide Stance
– squeeze glutes hard on each repetition