 StrengthHang Power Clean + Push Jerk -Take 10mins to build to a Max MetConFor Time: 200m Run 9x C2B Pull-Ups 12x H. Clean and Jerk @ 75% 200m Run 15x C2B Pull-Ups 9x Hang Clean + Jerk @ 80% of HS 200m Run 21x C2B Pull-Ups 6x Hang Clean + Jerk @ 85% of HS -16 min Time Cap Notes: The conditioning piece will use the heavy single, ascending in weight and descending in reps through the rounds. Push the pace on the run and challenge yourself to get through the C2B under fatigue before getting to the Hang Clean and Push Jerk. Post1-Arm DB High Pull
2x8/side
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 MetCon4RFT: 400m Team Run 50x American Swings (32/24) 200m Sled Drag (135/90) 1:00 Tuck Hold -45min Time Cap Notes: Grunt work! Heavy KB swings, so be sure to practice and warm those up. Sled work is always about toughness, switch as needed, try to make it a consistent 200m drag at a constant pace (because it will probably hurt no matter what...) PostStraight-arm Lat Pulldown 3 x 12
 StrengthSnatch -Take 12mins to build in weight 1x@80% 1x@85% 2x1@90% EMOM; 6mins 2x @65- 70% MetCon10min Time Cap 30x Cal Bike 30x HSPUs 30x Cal Row 30x Alt. Hang DB Snatch (50/35) ME Bar Muscle-Ups in Remaining Time Notes: We open the 10min Time Cap with the bike and mix in the rower also. Scale the HSPUs as needed. It will take some work to get to the Bar MUs so push the pace throughout the 10min window. PostDips
3 x 6-10 reps |
AuthorCoach Erin |
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