Warm Up : (10 Minutes)
5:00 Dynamic Then,
2 Sets of:
3 Muscle Clean
3 Front Squat
3 Power Cleans
Mobility : (5 Minutes)
With a PVC:
10 Pass Throughs
10 Around the World
20s Lat Stretch each side
10 PVC OHS
Strength : (20 Minutes)
In Teams of 2 in 8:00 Minutes
Work to Max Load in:
1 Clean Grip Deadlift + 1 Squat Clean + 1 Hang Squat Clean + 1 Jerk
– Spend 10:00 warming up before starting the clock.
– Score = total load between both athletes
Metcon : (20 Minutes)
5 Rounds of:
15 Deadlifts (135, 95)
12 Front Squats (135, 95)
9 Calorie Row
Rest 2:00 Between Rounds
L3: (115, 75)
L2: (95, 65)
L1: (75, 55)
– 90% effort for each set. BB movements should be done UB for as long as possible.