6.19.2021
Warm-up
3-15:00
400m jog
+
AMRAP 10:00 @ warm up pace
45s bike
5 empty bar RDL
5 muscle clean
5 strict press
45s bike
7 squat to stands
6/6 cossack squats
5 push up to down dog
Specific Prep
15-25:00
2-3 sets x 3-5 reps building to workout out weight for all barbell movements
Metcon
25-45:00
405 Pride (AMRAP - Rounds and Reps)
AMRAP 20:00
7 Hang Power Cleans (115/85)
14 Deadlifts (115/85)
21 Cal Bike
14 Bar Facing Burpees
7 Overhead Squats (115/85)
OPEN (RX+): (135/95)
Complete solo or with a partner, if working with a partner, complete in a "you go, I go" fashion, so P1 does the 7 Hang Power Cleans, P2 does the 14 DL, then P1 bike, P2 BF burpees, P1 OHS, then for next round P2 start with HPC...
405 Pride (BUILD) (AMRAP - Rounds and Reps)
AMRAP 20:00
7 Hang Power Cleans (95/65)
14 Deadlifts (95/65)
21 Cal Bike
14 Bar Facing Burpees
7 Front Squats (95/65)
Cool Down/Stretch
200m cool down walk
+
Pigeon pose 90s per side
Scorpion stretch 45s per side
Childs pose 90s
