201027

Warm-up
Warm-up
2 rounds not for time of:
200m run
10 squats, squat therapy style
10 glute bridges
1x Burgener warm-up, empty bar
The Burgener warm-up
3-5 reps of dip, drive
3-5 reps of dip, drive, shrug
3-5 reps of muscle snatch
3-5 reps of overhead squat
3-5 reps of hang squat snatch
3-5 reps of full snatch

Metcon Rx
Metcon (Weight)
For time:
8 Power Cleans, pick load
8 Bent Over Rows, pick load
8 Front Squats, pick load
8 Shoulder-to-Overheads, pick load
— Rest 1:30 —
7 Power Cleans, pick load
7 Bent Over Rows, pick load
7 Front Squats, pick load
7 Shoulder-to-Overheads, pick load
— Rest 1:30 —
6 Power Cleans, pick load
6 Bent Over Rows, pick load
6 Front Squats, pick load
6 Shoulder-to-Overheads, pick load
— Rest 1:30 —
5 Power Cleans, pick load
5 Bent Over Rows, pick load
5 Front Squats, pick load
5 Shoulder-to-Overheads, pick load

For time and load.

Weight choice is dictated by your weakest movement.

Super Fitness Robot load:
Using 70% or more of your shoulder-to-overhead for all lifts.

More Likely load:
Using 55% or more of your shoulder-to-overhead for all lifts.
(consider scaling if this seems unrealistic)

Remove ego, embrace scaling. Be smart. Be safe. Support each other. Have fun, and post your results.

Metcon Scaled
Metcon
For time:
8 Power Cleans, pick load
8 Bent Over Rows, pick load
8 Front Squats, pick load
8 Shoulder-to-Overheads, pick load
— Rest 1:30 —
7 Power Cleans, pick load
7 Bent Over Rows, pick load
7 Front Squats, pick load
7 Shoulder-to-Overheads, pick load
— Rest 1:30 —
6 Power Cleans, pick load
6 Bent Over Rows, pick load
6 Front Squats, pick load
6 Shoulder-to-Overheads, pick load

For time and load.

Weight choice is dictated by your weakest movement.

No Equipment Workout
Metcon
5 rounds for time of:
12 Inchworm Push-ups
12 Hollow Rocks
40 Air Squats

Optional Accessory Work
Clean Pull (5-5-5-5)
Use the heaviest weight you can for each set.
Rest as needed between sets.

Cool Down
Warm-up
Leg Wall Stretch
Hold 1-2 mins per side.
`
Chest & Pec Stretch (hands behind)
Hold 1-2 mins.