METCON
Warm Up (No Measure)
5 mins AMRAP:
125 m Row or 0.2km Bike
5 EB Good morning + strict press
15 Singles or DUs
3 Burpees
*then squat clean empty bar warm up
Squat Clean
Every 1:30 x 4 Sets
Set 1 : 3 reps at 60% of RM
Set 2 : 3 reps at 65% of RM
Set 3 : 3 reps at 70% of RM
Set 4 : 3 reps at 75% of RM
Set 5 : 2 reps at 80% of RM
Set 6 : 2 reps at 85% of RM
Set 7 : 1 reps at 90% of RM
Set 7 : 1 reps at 95% of RM or more
Metcon (Time)
10 Rounds For Time
3 Squat Clean and Jerks (60/35 kg | 45/25 kg | 30/20 kg)
20 Double Unders | 40 singles | 20 jumping jack
Gymnastic Strength
Warm up (corework)
Every :90 x 3 set
10 Hollow rock
10 Tuck ups
10 sit-ups
*then prepare your weight for back squat
Back Squat
5-5-5-5-5
at 75% of RM
Supersets 1
3 set of
10/10 KB Bulgarian Split Squat
12 Deficit KB RDLS slow and controlled on the descent
Superset 2
3 Sets:
10 Double KB Thruster
12 Medball Hamstring curls