METCON
0:00-10:00 AMRAP:
400 Meter Run
20 Wall balls (20, 14)
50 Double Unders

12:00-22:00 AMRAP:
400 Meter Run
10 DB Hang Power Cleans (50, 35)
30 Air Squats

22:00-32:00, on your own at an easy pace, Recover:
3 Options:
Easy Row
Easy Bike
Easy Jog
*Choose 2 and perform 5 minutes of each.

EXTRA CREDIT
Banded Pull-aparts: 4 x 40-50. Rest 60s.
*Use a light band and complete 40-50 UB reps

Voimatempaus + Snatch Drop
3x(3+3)x45%

Tempaus + valakyykky
1+1x70%, 1+1x75%, 1+1x80%, 3 x (1+1)x85%

Rive + etukyykky + työntö
1+1+1x70%, 1+1+1x75%, 1+1+1x80%, 3 x (1+1+1)x85%

Takakyykky
3x3x80%

3 x 10 hyvää huomenta
3 x 40 sek. lisäpainolankku

For time

5 Rounds:
200 Meter Run
16/12 Calorie Erg Bike
12 Alternating Single-Arm Squat Snatches (70/50)
6 Ring Muscle-Ups

Warm up
3 rounds
200m run/250m row/10 cal bike
10 box step ups
10 ring rows

For time with a partner:

400m run or 25/20 cal bike (together)
100 pull ups
400m run
100 DB thrusters 40/25
400m run
100 DB walking lunges 40/25
400m run

*run is done together but everything else is split.
* 1 person work while 1 rests

Kevyt, sama kuin sali

500m SkiErg
500m RowErg
1000m BikeErg

7 min tc women
6 min tc men

Engine

5 Sets Of:

AMRAP 3

• 22 Cal Echo
  +AMRAP: Max Cal Row

• Easy 3min bike between sets

AMRAP 15

14 Pull ups
20 Box jumps 24"/20"
18/15 Cal. Row

Tässä

A.

15 Minute Clock:
1:30 Air Bike
10 Dumbbell Single Leg RDL (Each Leg)
20 Deadbugs
:30 Bar Hang

Happy Gilmore
2 Sets
3 rounds
20/15 Calorie AirBike
20 Dumbbell Snatch (70/50)
20 Toes to bar
-Rest 5:00 b/t sets-

Scoring: Time

Athletes Notes

TARGET SCORE
Target Time each set: 9-11 minutes

Time Cap each set: 15 minutes

B.

Snatch Push Press + Pause OHS: (3+2)
3 Snatch Push Press + 2 Pause OHS x 3

• Work up to a heavy in 3 working sets.

• focus on form and don't add weight unless it feels good and looks good. Pause should be 3 seconds at the bottom of each Overhead Squat.

• Hit a set every 1-2 minutes

Scoring: Load

Snatch Balance Heavy Double
Work up to a heavy Double in 10 mins.

Be fast under the bar and work on consistent landing of the feet.

Scoring: Load

Snatch Deadlift + Below The Knee Snatch + Snatch: (1+1+1)
1 Snatch Deadlift + 1 Below The Knee Snatch + 1 Snatch x 3

• Work up to a heavy in 3 working sets.

• focus on form and don't add weight unless it feels good and looks good.

• Hit a set every 1-2 minutes

Scoring: Load

In The Hole Front Squat + Pause Front Squat + Front Squat: (1+2+1)
1 In The Hole Front Squat + 2 Pausa Front Squat + 1 Front Squat x 3

• L'altezza deve essere impostata nel punto in cui la piega dell'anca è esattamente parallela o inferiore. Partendo da uno squat completo, concentrati sul mantenere i gomiti alti e il core stretto.

• Esplodi fuori dal buco, transizione graduale verso il basso e ripristino dopo ogni ripetizione.

• Pausa per 3 secondi nella parte inferiore (Pausa anteriore tozza)

• Stai stretto con il nucleo!

Punteggio: Carica

Ronan the Accuser
6 Legless Rope Climbs
12 Bench Press 185/125
24 GHD+BALL
12 Bench Press 185/125
24 GHD+BALL
12 Bench Press 185/125
24 GHD+BALL
12 Bench Press 185/125
6 Legless Rope Climbs

Scoring: Time

Accessory:
3 sets
1 Minute Sandbag Bear Hug Hold 150/100
20 Shrimp Squat R/L
30 hip extensions
*Click Workout Prep notes for demos

Athletes Notes

Sandbag Bear Hug Hold
Shrimp Squat
Hip Extension

Just Tap it in
Every 3 Minutes: (Rich did 9 sets)
6 Muscle Up
1 Clean and Jerk (Rich started at 225# and build 10# every set to 305#)

Scoring: Load

Athletes Notes

TARGET SCORE
Target Time each set: sub 1 minute
Time Cap each set: 1 minute 30 seconds
Target Weight: Use 60-70% of 1RM and start building to a moderate/heavy single in the 80-90% Range.
Score is final weight
STIMULUS
This a ladder of clean and jerk to work with a little fatigue from muscle up
WORKOUT STRATEGY & FLOW
muscle ups: These should be unbroken most, if not all of the workout
Clean and Jerk: Start at 60-70% of 1RM and start building to a moderate/heavy single in the80-90% Range.
SCALING
The Scaling aim is to keep muscle ups in 1-2 sets and use an appropriate weight

Scale to finish near the target score:
Every 3 Minutes: (Rich did 9 sets)
4 Muscle Up
1 Clean and Jerk (start at 185# and build 10# every set)