Metcon (time)

D.T. Progressio #6

5 rounds for time:
12 Deadlifts 70/47,5
9 Hang power cleans
6 Push jerks

1min rest between rounds

Accessory:

Mondays accessory if you haven’t done it yet.

OR

2 rounds for quality & min rest of:
30/25 cal row, damper set 10
30 Ring rows
30 Band pull-aparts

Extra:
Spend 10-20 min stretching/rolling!

3 x 3 powerclean + 3 push jerk, 70 % of 1 RM of clean & jerk.

4 rounds OTM

*10 alternate leg pistol squats
*3-5 ring muscleups
*5-10 deficit HSPU

Scale to:

*10 banded pistols or box steps
*5 chest to bar pull ups, eccentric if needed
*10 modified HSPU

Amrap 8

Single arm DB/KB hang clusters @25/17.5kg 10 reps (6/6)
50 DU

goal 4 rds

1) 7 Back Squat
2) 10-20 Banded Pull apart
3) KB/DB Box Step-up
4) 5-15 Pull-Ups.
Rest 1-2min between movements

2RFT
30 Hang power clean 50/35kg
20 pistols alternating
10 Bar MU

(4 rounds)
min 1 : db snatches x 10 @ 25/35lbs
min 2 : box over burpees x 4-8
min 3 : kipping pull ups or hardened ring row x 4-8 reps
min 4 : hollow rocks x 10 reps

Sprint&push press

EMOM 10
1 min : sprint x 9
2 min : 8 push press@as heavy as possible but do every round same weight

5 x unbroken tng complex Every 90 seconds

Power clean + Squat clean + split jerk @75-80% of 1RM

For time
20 WB 9/6kg
8 deadlift 130/75kg
25 WB 9/6kg
6 deadlift 150/85kg
30 WB 9/6kg
4 deadlift 170/95kg