SummerTime
Warm Up/Mobility
Warm-up
Down and up – "SPEED THROUGH THE MIDDLE"
Elbows high and outside – "BAR CLOSE"
Muscle Clean – "STRONG TURNOVER"
Tall Power Clean – "PULL UNDER", 2", 4", 6"
Tall Clean – "PULL UNDER"
Elbows high and outside – "BAR CLOSE"
Muscle Clean – "STRONG TURNOVER"
Tall Power Clean – "PULL UNDER", 2", 4", 6"
Tall Clean – "PULL UNDER"
3 -5
Front Squat
High Hang Clean
Hang Clean
Clean
Warm-up
3 Sets Keep Light
3 Jerk Balance + 3 Behind the neck Jerk + 3 Behind the neck press in split
3 Jerk Balance + 3 Behind the neck Jerk + 3 Behind the neck press in split
Strength
Clean and Jerk (10 Min to find 1 RM )
Metcon
25:00
Metcon (Time)
2 Sets:
21 Pull Ups
21 Thrusters (95/65)
15 Pull Ups
15 Thrusters (95/65)
-straight into-
9 Chest to bar
9 Thrusters (135/95)
6 Bar Muscle ups
6 Thrusters (135/95)
3 Bar Muscle ups
3 Thrusters (135/95)
21 Pull Ups
21 Thrusters (95/65)
15 Pull Ups
15 Thrusters (95/65)
-straight into-
9 Chest to bar
9 Thrusters (135/95)
6 Bar Muscle ups
6 Thrusters (135/95)
3 Bar Muscle ups
3 Thrusters (135/95)
Finisher
3 Sets:
10 Single Arm Dumbbell Upright Row (Each Side)
10 Bulgarian Split Squats (Each Side)
10 Single Arm Dumbbell Upright Row (Each Side)
10 Bulgarian Split Squats (Each Side)
Post Workout Mobility
1:00 Downward Dog Stretch
1:00 Upward Dog Stretch
1:00 Downward Dog Stretch
1:00 Upward Dog Stretch
1:00 Downward Dog Stretch
Clean Pull (deficit 5×3)
on 45# Plates
Conditioning
Metcon (Time)
50 GHD Sit Ups
100’ Handstand Walk
10 Power Clean and Jerk (205/145)
100’ Handstand Walk
10 Power Clean and Jerk (205/145)
100’ Handstand Walk
50 GHD Sit Ups
100’ Handstand Walk
10 Power Clean and Jerk (205/145)
100’ Handstand Walk
10 Power Clean and Jerk (205/145)
100’ Handstand Walk
50 GHD Sit Ups
Metcon (AMRAP – Rounds)
3 Sets
2 Rounds
2 Legless Rope Climb
8 Strict Handstand Push Up
12 Dumbbell Clean and Jerk (100/70)
-Rest 1:1 b/t sets-
2 Rounds
2 Legless Rope Climb
8 Strict Handstand Push Up
12 Dumbbell Clean and Jerk (100/70)
-Rest 1:1 b/t sets-
Metcon (Time)
3x (100m at 1-mile goal pace, 200m walk),
Rest 2-3min,
200m at 1-mile goal pace, 300m walk,
Rest 4-5min,
1-MILE FOR TIME AT MAX EFFORT!
Rest 2-3min,
200m at 1-mile goal pace, 300m walk,
Rest 4-5min,
1-MILE FOR TIME AT MAX EFFORT!
SCORING:
Your score is your 1-MILE FOR TIME!