EMOM 10
2 x Hang Clean

50 Back Squat 60/40kg
*Does not have to be unbroken.
Bar starts from the ground.

Start up
stretch(5)
tabata warm up

choose one or two (18)
oh squat 4x3
bench 3x8
deadlift 5x1
or
3x20 of the following:
lunge
db press
kb deadlift

Metcon(15)
24-12-6
kbs 53/35
cal row or airdyne
hrpu

Metcon-comp(15)
24-12-6
kbs 70/53
ring dip

Finisher
30 ttb/reverse crunch
1 min band ham stretch per
1 min IT stretch

40yd sprints - on turf - rolling - 15x40yds - 5.2, 5.09, 5.01, 4.97,4.90, 4.92, 4.88, 4.81, 4.79, 4.81, 4.91, 4.80, 4.97, 4.98, 4.91

2 rounds for time:
- 50 Sit-ups with medicine ball (9/6 kgs).
- 40 bicycles (each leg).
- 30 seconds superman.
- 20 back extensions.
- 10 V-ups with medicine ball.
- 20 russian twists with medicine ball.
- 30 seconds superman.
- 40 mountain climbers (each leg).
- 50 Legs-up with back on the ground.

#MetCon | 5 rounds for time of:

• 12 BB deadlifts (40/20 kg)
• 9 BB hang power cleans (40/20 kg)
• 6 BB push jerks (40/20 kg)

Clean Complex - Find 1 RM

Power Clean
Power Jerk
Front Squat
Hang Clean
Split Jerk

5-5-5-5-5- Bench press
rest 5 mins

For time : Run 800 metres
Bench press 40 reps
Run 800 metres
Pullups 40 reps

post times and comments.

A.
Every 2 minutes, for 18 minutes:
Minutes 1-2, 7-8 & 13-14: Muscle-Ups x Max Reps in 45 seconds
(OR 3 Rolls to Candlestick + Low Ring Muscle Up Progression x 3-4 reps)
Minutes 3-4, 9-10 & 15-16: Handstand Walk x 10 meters
(use partner assist or Handstand Wall Runs if you don’t have handstand walks yet)
Minutes 5-6, 11-12 & 17-18:
L-Sit Hold x 45 seconds accumulated time

B.
Against a two-minute running clock, complete as many reps as possible of:
3 Hang Cleans (135/95 lbs)
6 Shoulder to Overhead
9 Front Squats
Burpees x Max Reps

Rest 2 minutes between sets,

Start up(10)
Stretch
warm up-coaches choice

hang clean-work up(15)

Metcon/comp(16)
Elizabeth
21-15-9
clean 135/95
ring dips

Rest 5 mins then

9-6-3
s2oh 165/110
toe to bar x2

Finisher
60 rtw
stretch and roll