8.26.2021
Warm-up
[3:00-13:00]
2 Rounds
1:00 Cardio Choice
5 Inchworm Push-Ups
5 Barbell RDLS
5 Muscle Cleans
5 Strict Press
5 High Box Jumps
Specific Prep
13:00-25:00]
Barbell Prep:
w/ empty bar:
5 RDL
5 Muscle Clean
5 Strict Press
Add some weight to bar:
3 Hang Power Clean
3 Push Press
Add a little more weight:
3 Power Clean
3 Push jerk
+
Build to starting weight if not there yet
Weightlifting
[25:00-35:00]
Power Clean + Push Jerk (EMOM 10:00)
min 1-3: 3 PC + 2 PJ @ 60%
min 4-6: 2 PC + 2 PJ @ 65%
min 7-8: 1 PC + 1 PJ + 1 PC + 1 PJ @ 70%
min 9-10: 1 PC + 1 PJ @ 75%
Hang Power Clean + Push Press (EMOM 10:00)
1-3: 3 HPC + 2 PP
4-6: 2 HPC + 2 PP
7-10: 1 HPC + 2 PP
Specific Prep
[35-40:00]
Get bar set to workout weight
2-3 rounds: increase pacing to workout pacing over these rounds
2-3 hang PC + PJ
15 DU
No rest between rounds
Metcon
[40:00-50:00]
Ra’s Al Ghul (AMRAP - Reps)
9:00 AMRAP
3 Hang Power Clean + Push Jerk (115/75#)
30 Double Unders
6 Hang Power Clean + Push Jerk
30 Double Unders
9 Hang Power Clean + Push Jerk
30 Double Unders
*once you hit 9 Hang Power Clean and Push Jerk you start back at 3 then 6 then 9 and so on for 9:00 AMRAP
Open/RX+: (135/95#)
CC: Push/Threshold
Goal: 3.5 Rounds
Weight should be light to moderate on the HPC and Jerk
If you struggle on DUs, choose a rep count you can complete in 30s or less in the metcon or move to fast singles
SCORING is total reps in 9:00:
1 round through 3-30-6-30-9-30 = 108 total reps
Ra's Al Ghul (BUILD) (AMRAP - Reps)
9:00 AMRAP
3 Hang Power Clean + Push Press 75/55#
30 Single Unders
6 Hang Power Clean + Push Press
30 Single Unders
9 Hang Power Clean + Push Press
30 Single Unders
Conditioning EXTRA
Metcon (Time)
2 miles easy paceGOal is to move the whole 2 miles
Cool Down/Stretch
[50:00-60:00]
:30/:30sec Calf Stretch
1:00/1:00 Pigeon Pose
1:00/1:00 Couch Stretch
1:00/1:00 Banded Lat Stretch
