Deux pour vous
Warm Up/Mobility
Warm-up
3 Sets
10/8 Calorie Row
5 Up Downs
5 Tuck Jumps
5 Power Cleans (start with an empty bar and build across sets)
10/8 Calorie Row
5 Up Downs
5 Tuck Jumps
5 Power Cleans (start with an empty bar and build across sets)
Strength
Metcon (Weight)
Jerk Balance+ Behind the neck push press in jerk split stance:
(3+3) x 3
(3+3) x 3
for skill not load
Metcon (Weight)
Power Clean + Clean and Jerk:
– 5 x (1+1+1)
– 5 x (1+1+1)
Start ~75% of 1 RM Power Clean and build in each set reach ~ 85-95%
Metcon
Workout Prep
1 Set: (at workout pace)
7/5 Calorie Row
3 Burpee Tuck Ups
4 alt pistol squats
2 Power Cleans (185/125)
1 Set: (at workout pace)
7/5 Calorie Row
3 Burpee Tuck Ups
4 alt pistol squats
2 Power Cleans (185/125)
Metcon (AMRAP – Rounds and Reps)
Amrap 20
30/24 Calorie Row
20 Burpee over Rower
12 Synchro Alt Pistol Squats
10 Power Cleans (185/125)
(Split evenly)
30/24 Calorie Row
20 Burpee over Rower
12 Synchro Alt Pistol Squats
10 Power Cleans (185/125)
(Split evenly)
Finisher
Metcon
3 Sets:
10 Windmills (Each Side)
10 Bulgarian Split Squats (Each Side)
10 Bent Over Dumbbell Rows (Each Side)
10 Windmills (Each Side)
10 Bulgarian Split Squats (Each Side)
10 Bent Over Dumbbell Rows (Each Side)
Post Workout Mobility
1:00 Pancake Stretch
1:00 Toe Touch Stretch
1:00 Toe Touch Stretch