Tuesday 5/11

Warm Up/Mobility
Warm-up
3 Sets
20/16 Calorie Bike
10 Single Arm Dumbbell Power Cleans (moderate) (Each side)
5 Spiderman Lunge Stretch (each side)
5 Up downs (burpee without push up)
5 box get over (start low and increase height each round)

Strength
Metcon (Weight)
Pause Clean (pause in receive for 3 seconds) + Clean + Jerk Dip + Jerk:
– (1+1+1+1) x 3 working sets.
Clean and Jerk (4×1)
Build in set

Metcon
Metcon (Time)
For Time:
Buy In 40/30 Cal Row

5 Rounds
5 Power Cleans (155/105)
5 Burpee Box Jump Overs (30/24)
-into-

4 Rounds
4 Power Cleans (185/125)
4 Burpee Box Jump Overs (30/24)
-into-

3 Rounds
3 Power Cleans (205/145)
3 Burpee Box Jump Over(30/24)

Buy Out: 40/30 Cal Row

Conditioning
Metcon (Time)
3 Sets
300m fast,
300m recovery jog,
600m fast, 15sec rest,
-100m walk b/t sets-

Score is Slowest 600 M

Finisher
Metcon
3 Rounds
10 Windmill R/L (Light-Moderate)
10 Cat Cow
1:00 Hollow Hold
10 Single Leg Glute Bridge R/L
10 Single Leg Calf Raise R/L

Post Workout Mobility
2:00 Pancake Stretch
2:00 Frog Stretch

Menu