170807
Warm-up
Warm-up
coach led
Warm-up
prep: partner straddle stretch
Metcon
Metcon (Weight)
EMOM 10
odd: 6 alt front rack lunges, 3 power jerks
even: 5 burpees
odd: 6 alt front rack lunges, 3 power jerks
even: 5 burpees
use 45% C&J
Metcon
Metcon (AMRAP – Rounds and Reps)
4 Rounds
-AMRAP 4
2 deadlifts (80%)
5 hspu
30 double unders
-AMRAP 4
2 deadlifts (80%)
5 hspu
30 double unders
rest 60 sec between rounds, pick up where you left off.
Optional Additional Conditioning
Metcon (Weight)
Snatch or Clean Tempo work @ 25-35%
"Crescendo"
From pos 3 to pos 2. 3 seconds
From pos 2 to pos 1. 2 seconds
From Pos 1 to pull. as fast as possible
"Crescendo"
From pos 3 to pos 2. 3 seconds
From pos 2 to pos 1. 2 seconds
From Pos 1 to pull. as fast as possible
DB Bench Press (3 x 15 light)
Mobility and Recovery