A) Whiteboard Brief (0:00 – 3:00)– Strength: Work up to a 1RM power clean. Start with sets of 3 and gradually move to singles as weight increases. Rest 2 minutes between heavy singles as you approach your 1RM. Beginners will complete 8-10 sets of 2-3 repetitions focusing on technique. Add weight if form permits.– Metcon: This metcon should be quick and performed around 90-95% effort. You should be able to complete fast singles, but challenge yourself with your weight choice.
B) Warm Up (3:00 – 15:00)400m RunThen grab barbells and complete:2 Rounds8 Deadlifts8 Muscle Cleans8 Front Squat8 Push Press8 Goodmornings8 Back SquatsThen,Burgener Warm Up for Power Cleans
C) Strength (15:00 – 40:00)1) Power Clean: 3-3-2-2-1+. Rest 2:00– Build to a 1RM.– Beginner: Perform sets of 2-3 reps x 8-10 sets working on technique and adding weight if form permits.
2) Squat Clean Thruster Warm-up x 2-3 sets of 1. Rest 60s.
D) Metcon (35:00 – 55:00)”Chuck Rhoades”
AMRAP 7: Squat Clean Thrusters (155, 105)
Rx+:(185, 125)L3: (135, 95)L3: (115, 75)
L1 Metcon:AMRAP 7:10 Thrusters (95, 65)10 Burpees
E) Extra Credit (55:00 – 60:00)Tabata Elbow Plank: 8 x 20s hold/10s rest.
Recommended StretchingPuppy Dog StretchFrog Pose