210222
Warm-up
Warm-up
3 rounds, not for time of:
10 steps of walking lunges
5 good mornings, empty barbell
5 shoulder pass throughs, pvc pipe
2 Turkish get-ups, R arm – you choose load
2 Turkish get-ups, L arm – you choose load
5-7 power clean + front squat + push press, empty/light barbell
10 steps of walking lunges
5 good mornings, empty barbell
5 shoulder pass throughs, pvc pipe
2 Turkish get-ups, R arm – you choose load
2 Turkish get-ups, L arm – you choose load
5-7 power clean + front squat + push press, empty/light barbell
Metcon Rx
Metcon (3 Rounds for reps)
5 intervals, each interval for time, of:
6 Power Cleans, pick load
6 Shoulder-to-Overheads, pick load
18 Bar Facing Burpees
6 Power Cleans, pick load
6 Shoulder-to-Overheads, pick load
18 Bar Facing Burpees
Rest 3 mins between each interval.
Metcon Scaled
Metcon
5 intervals, each interval for time, of:
6 Power Cleans, pick load
6 Shoulder-to-Overheads, pick load
12 Bar Facing Burpees
6 Power Cleans, pick load
6 Shoulder-to-Overheads, pick load
12 Bar Facing Burpees
*Use 50% 1RM Clean & Jerk
No Equipment Workout
Metcon
5 intervals, each interval for time, of:
9 Tuck Jumps
9 Handstand Push-ups
18 Burpees
9 Tuck Jumps
9 Handstand Push-ups
18 Burpees
Optional Accessory Work
1:45 or less per interval.
More Likely time:
3:00 per interval.
(consider scaling if this seems unrealistic)
Remove ego, embrace scaling. Be smart. Be safe. Support each other. Have fun, and post your results.