Scaled: No Vest / 10 Pull-ups (assisted if needed) / 15 Burpees
Goal: 4:30/ Round
CAP: 25 min
Work on consistnecy across all rounds. Use the run each run to guage where you need to push or pull back based on your recovery after the rest. You should be able to push hard each round on the burpees so don't crush yourself too early.
Clean should be performed as singles . Steady movement with box step overs. Practice efficient technique on the step overs to stay close to the box on each side to eliminate any extra movement.
Barbell Conditioning Power Snatch + Snatch Balance + OHS
Set 1: 3 + 1 + 2 reps
Set 2: 3 + 1 + 2 reps
Set 3: 2 + 1 + 2 reps
Set 4: 2 +1 + 1 reps
Set 5: 2 +1 + 1 reps
- Rest 1ish minutes B/T Sets -
*work to a heavy complex for the day. Hit at least 2 warm-ups sets before your first working set.
B: Metcon (4 Rounds for reps)
4:00 AMRAP x 4
10 Squat Cleans (R+115/75, Rx95/65)
5 Bar Facing Burpees
10 Toes-to-bar
- Rest 1:00 B/T AMRAPs
Scaled: 75/55# Barbell / 6 T2B or knee raises
Goal: 2 + Rounds per AMRAP
Focus on pacing on this workout. Pick a consistent pace throughout the workout and do not come out too hot in the early rounds. The low volume rep scheme will make you want to move quicker than you should.
B: Back Squat (2sec pause in the 1st 2 reps + 2 regular no pause)
Set 1: 2+2 reps @ 65%
Set 2: 2+2 reps @ 70%
Set 3: 1+2 reps @ 75%
Set 4: 1+2 reps @ 80%
Set 5: 1+2 reps @ 80+%
- Rest 1 sh minutes B/T Sets -
% are based off your 1rm Back Squat
C: Metcon (Time)
15 Thrusters (R+95/65, Rx 75/55)
30 Ab mat Sit-ups
15 Thrusters
10 Power Cleans
15 Thrusters
30 Ab Mat Sit-ups
15 Thrusters
10 Power Cleans
15 Thrusters
30 Ab mat Sit-ups
15 Thrusters
10 PowerCleans
Goal: 12:00-13:30
Cap: 18 Min
Stay unbroken on the thrusters and find a smooth cadence on the other movements leaving you with the ability to transition quickly. Keep times consistent.
