Strength
1) Push Jerk (1RM Every 2min 4,4,3,2,1,1..)
100% Coach call
Intent: Build to a 1RM Jerk from a rack. Have a plan in mind. Don’t be afraid to the drop weight from overhead once you’ve worked up to heavier weights.
Intent: Build to a 1RM Jerk from a rack. Have a plan in mind. Don’t be afraid to the drop weight from overhead once you’ve worked up to heavier weights.
Metcon Prep
2 Rounds of:
5 Hang Power Cleans
5 T2B
5 Box Jumps
Rest 60s.
5 Hang Power Cleans
5 T2B
5 Box Jumps
Rest 60s.
Metcon
EMOM 20
Min 1: 12 T2B
Min 2: 12 Hang Power Cleans (115,75)
Min 3: 12 Push Press (115,75)
Min 4: 12 Box Jumps w. step down (24,20)
Min 5: Max time Free HS Hold
Min 1: 12 T2B
Min 2: 12 Hang Power Cleans (115,75)
Min 3: 12 Push Press (115,75)
Min 4: 12 Box Jumps w. step down (24,20)
Min 5: Max time Free HS Hold
Rx: (95,65)(Static HS against wall)
L2: (Knee Lifts)(75,55)(20,15)
L1: (Sit-ups)(65,35)(20,15 Step-ups) (20s static pike)
Score = Max time Free HS Hold or variation in 1 min
Intent: The purpose of today is to focus on quality of movement for each interval. You should have at least 20-30s of rest after each set. Be smart about your max HS hold time, leave time to recover before completing T2B in time frame.
Finisher
2 Rounds
30 1-Arm Rows each side
30 Rear Delt Raises
30 1-Arm Rows each side
30 Rear Delt Raises