 MetConTeams of 3:
21-15-9-15-21 Calorie Row Burpees Over Rower
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 Strength3x Power Clean + 2x Push Press -Take 12mins to Build to a max UNBROKEN MetCon10-20-30-20-10 Hang Power Cleans (95/65) 200m Run b/w each round Notes: Grip will be a factor in these Hang Power Cleans. Hold yourself accountable ont the runs try to minimize transition b/w barbell and runs. Four total 200m runs. PostBarbell Roll-Outs 3x8
 StrengthDeadlift -Add 10lbs if last cycle completed high reps (6 or more) Warm Up Sets 5@40%, 5@50%, 3@60% Working Sets 3@65% 3@75% 3+@85% MetCon20min AMRAP: 50x Double Unders 100m SA Farmers Carry (32/24) 12x Supine Pull-Ups 100m SA Farmers Carry :30 L-Hang Practice Notes: Good movement for 20 minutes. Choose a weight on the farmers carry that will be challenging yet you can still manage throughout those 100m. Use DBs if necessary. PostBanded Straight Arm Lat Pulldowns 3x25
Arch Holds 3xMAX |
AuthorCoach Erin |
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