Warm-up
Superset of:
Double Leg Banded Leg Curls: 3×25
Russian Twists: 3×20
Double Leg Banded Leg Curls: 3×25
Russian Twists: 3×20
Strength
Power Clean ( 6×3 @ 70%, every 90s)
Intent: These reps should not be TNG, reset each rep.
Metcon
For Time:
200m Plate Run (45,35)
30 Deadlifts
25 Hang Power Cleans
20 Puh Jerks
200m Plate Run
25 Deadlifts
20 Hang Power Cleans
15 Push Jerks
200m Plate Run
20 Deadlifts
15 Hang Power Cleans
10 Push Jerks
Rx+: (135,95)
Rx: (115,75)
L2: (95,65)
L1: (75,55)
200m Plate Run (45,35)
30 Deadlifts
25 Hang Power Cleans
20 Puh Jerks
200m Plate Run
25 Deadlifts
20 Hang Power Cleans
15 Push Jerks
200m Plate Run
20 Deadlifts
15 Hang Power Cleans
10 Push Jerks
Rx+: (135,95)
Rx: (115,75)
L2: (95,65)
L1: (75,55)
Intent: Your goal today is to try to stay within 3 sets movement. Effort should be around 85%.
Finisher
5min Mobility with Coach