 Warm-upEMOM x 6 MINUTES MIN 1 - :25 High Knees / :25 Butt Kickers MIN 2 - 10 Scap Pull-Ups + Dead Hang on Bar MIN 3 - :25 Inch Worms / :25 Good Mornings MIN 4 - 10 Elbow Punches + 10 Strict Press MIN 5 - :25 High Skips / :25 Jumping Jacks MIN 6 - 10 Kipping Swings + Active Hang on Bar StrengthON A 12:00 RUNNING CLOCK… Establish a Heavy Set of the Complex 2 Power Clean + 2 Hang Power Clean (Score is Weight) MetconFOR TIME
800m Run Immediately Into... 5 ROUNDS 12 Toes to Bar 6 Power Clean (135/95)|(95/65) 6 Hang Power Clean (Score is Time)
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 Warm-upAMRAP x 3 MINUTES 20 DB Toe Taps 10 Scap Push-Ups 10 Up-Downs Into… AMRAP x 3 MINUTES 20 Single Unders 10 Scap Pull-Ups 10 Push-Ups SkillEMOM x 12 MINUTES MIN 1 - :50 Double or Triple Under Practice or Reps MIN 2 - :50 Strict Muscle-Up or Pull-Up Practice or Reps (No Measure) MetconEVERY 3:00 FOR 5 SETS
15 Burpees 30 Air Squats 50 Double Unders (Score is Total Time)  Warm-up400m Team Run (find a buddy and stick with the entire time!) Into… AMRAP x 5 MINUTES (w/ empty barbell) 10 Stiff-Legged Deadlifts 10 Alt. Elbow Punches 5 Strict Press from the front 5 Strict Press from behind neck 10 Backrack Alt Step Back Lunges StrengthPush Jerk Heavy 5 rep ON A 15:00 RUNNING CLOCK… Build to a Heavy 5-Rep Push Jerk (Score is Weight) MetconFOR TIME*
15-12-9-6-3 Deadlift (155/95)|(115/75) Push Jerk *Complete a 200m Run after each full set. (Score is Time) |
AuthorCoach Erin |
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