Keep Squats Low; Standards High
Warm Up/Mobility
Warm-up
Quad Smash
Banded Wrist Stretch
Banded Wrist Stretch
400 M of Choice
25′
Toe Walk
Pwr Skips
Hi Knees
Butt kickers
..into..
2 Sets
10 Elbow Punches
10 Air Squats
then..
400 M of Choice
Strength
3 Position Cleans (5 x 1[1+1+1])
Hang Clean + Below the Knee Clean + Squat Clean
Metcon
Metcon (3 Rounds for reps)
Amrap 5
7 Hang Squat Cleans (135/95)
100 M (erg of choice – 200 for bike)
–Rest 1:00–
Amrap 5
5 Hang Squat Cleans (155/105)
100 m (erg of choice)
–Rest 1:00–
Amrap 5
Max Hang Cleans ** (155/105)
**Every time you drop BB perform 5 Up-Downs Over Bar
7 Hang Squat Cleans (135/95)
100 M (erg of choice – 200 for bike)
–Rest 1:00–
Amrap 5
5 Hang Squat Cleans (155/105)
100 m (erg of choice)
–Rest 1:00–
Amrap 5
Max Hang Cleans ** (155/105)
**Every time you drop BB perform 5 Up-Downs Over Bar
*First 2 AMRAPS Only FULL rounds are counted as Score.
3rd Round is for MAX reps (DO NOT count Up Downs)
3rd Round is for MAX reps (DO NOT count Up Downs)
Finisher
Metcon
3-4 sets
12/12 DB Tricep Kick Back
12 DB Floor Presses
12 DB Skull Crushers
12 DB Up Right Row
12/12 DB Tricep Kick Back
12 DB Floor Presses
12 DB Skull Crushers
12 DB Up Right Row
Conditioning
Metcon (Distance)
And some More Meters
For Perfection – Keep weight light to moderate