Strength
“Hang Power Clean” 5×3
Intent: We are working on becoming efficient with touch n go hang power cleans today. Keep loads light, 50-60% or
less.
less.
Metcon
“MJ”
For total time:
21 Hang Power Cleans (135,95)
50 Walking Lunges (BW)(L+R=2)
500 Meter Row
– Rest 2:00 –
21 Hang Power Cleans
50 Walking Lunges
500 Meter Row
– Rest 2:00 –
42 Barbell Rows (135,95)
60/50 Push-ups
500 Meter Row
L3: (115,75)
L2: (95,65) (Box Push-ups)
L1: (135,95 Clean Grip Deadlifts in place of Hang Power Cleans) (400m Row per round) (Ring Rows for BB Rows) (Box Pushups)
*Alternate Options
500m Row = 2:00 Bike or Ski Erg
21 Hang Power Cleans (135,95)
50 Walking Lunges (BW)(L+R=2)
500 Meter Row
– Rest 2:00 –
21 Hang Power Cleans
50 Walking Lunges
500 Meter Row
– Rest 2:00 –
42 Barbell Rows (135,95)
60/50 Push-ups
500 Meter Row
L3: (115,75)
L2: (95,65) (Box Push-ups)
L1: (135,95 Clean Grip Deadlifts in place of Hang Power Cleans) (400m Row per round) (Ring Rows for BB Rows) (Box Pushups)
*Alternate Options
500m Row = 2:00 Bike or Ski Erg
Intent: Today’s metcon will challenge your lungs as this piece works the body head to toe. Pacing needs to be on point, so shoot for 75% of max HR effort.
$ Out
Worlds Greatest Stretch x 30s each pose