210310
Warm-up
Warm-up
3 rounds, not for time of:
5-7 good mornings, empty barbell
5-7 deadlifts, empty/light barbell
5-7 hang power cleans, empty/light barbell
5-7 front squats, empty/light barbell
5-7 shoulder press, empty/light barbell
30 secs of foam rolling for your back/lats
5-7 good mornings, empty barbell
5-7 deadlifts, empty/light barbell
5-7 hang power cleans, empty/light barbell
5-7 front squats, empty/light barbell
5-7 shoulder press, empty/light barbell
30 secs of foam rolling for your back/lats
Metcon Rx/Scaled
Clean and Jerk (4-4-4-4-4)
No Equipment Workout
Metcon
10x RFT: Broad Jumps and Burpees
10 rounds, each round for time, of:
5 Broad Jumps
10 Burpees
10 rounds, each round for time, of:
5 Broad Jumps
10 Burpees
Rest 1 min between each round.
Cool Down
Warm-up
Glute Stretch
Hold 1-2 mins per side.
Hold 1-2 mins per side.
Foam Roller (back, lats, etc.)
Front Rack Stretch (pvc)
1 min per side.
Rest as needed between sets.
Compare to 11.20.2020.
See "How to Approach Heavy Days" for insight on warming-up, choosing the weight, rest periods, and more.
Super Fitness Robot load:
70% or more of 1RM full clean and jerk.
More Likely load:
55% or more of 1RM full clean and jerk.
(consider scaling if this seems unrealistic)
Remove ego, embrace scaling. Be smart. Be safe. Support each other. Have fun, and post your results.