200706
Warm-up
Warm-up
400m run
3 rounds, not for time of:
5 good mornings, empty barbell
5 deadlifts, empty barbell
5 hang power cleans, empty barbell
5 front squats, empty barbell
5 glute bridges, empty barbell
5 burpees
Metcon Rx
Squat Clean (1-1-1-1-1-1-1)
Metcon Scaled
Power Clean + Front Squat (1-1-1-1-1-1-1)
Use the heaviest weight you can for each set.
Rest as needed between sets.
Rest as needed between sets.
No Equipment Workout
Metcon (Time)
For time:
200m Walking Lunge
200m Walking Lunge
Log time and note number of steps.
Cool Down
Warm-up
Cool down for 5-15 mins by walking, jogging or rowing, then stretch.
Glute Stretch
Hold 1-2 mins per side.
Foam Roller (back, etc.)
Rest as needed between sets.
Super Fitness Robot load:
90% or more of 1RM.
More Likely load:
70% or more of 1RM.
(consider scaling if this seems unrealistic)