6.15.2022
Warm-up
[3:00-10:00]
AMRAP 6:00
25 single unders
8 alt. box step ups
5 no dip muscle cleans
8 sit ups
25s plank hold
Specific Prep
10-25:00]
Sit Ups
5 reps unloaded + 5 reps with workout weight (can be a plate or a DB)
Double unders
20s fast single unders
30s practice
Hang Power Clean and Deadlift
Build to working weight in 2-3 sets x 3-5 reps
Metcon
[25-50:00]
Heartbreaker (Time)
3 rounds @ 80-85% (25:00 Time CAP)
5 Hang Power Clean (135/95)
30 Double Unders
10 Box Jump Overs (24/20")
Rest 1:30
10 Deadlift (135/95)
30 Double Unders
10 Weighted Sit Ups (25/15)
Rest 1:30
OPEN (RX+): Hang Power Clean & DL (185/135) / 10 GHD Sit Ups
CC: PACER/SUSTAIN
GOAL: each working round under 2-2:30 and Each round should be same times all the way through
Weight for HPC can be on heavier side, BUT let's pick a weight you can stay unbroken at for 5 reps
Weight for Dl will be on light side, so focus on speed and proper mechanics
DU should be 30s or less even at our 80-85% pacing today. So if you are working on DU proficiency, aim for 30s AMRAP each round.
Sit ups and Box jumps will be at a steady pace to finish each round.
Heartbreaker (BUILD) (Time)
3 rounds @ 80-85%
5 Hang Power Clean (95/65)
50 Single Unders
12 alt. Box Step Ups (24/20")
Rest 1:30
10 Deadlift (95/65)
50 Single Unders
10 Weighted Sit ups (15/5)
Rest 1:30
Cool Down/Stretch
[50-60:00]
45s/45s Half Kneeling Hamstring Stretch
30s/30s Wrist Stretch each direction
1:00/1:00 elevated pigeon
1:00 elevated childs pose
