6.4.2022
Warm-up
[3:00-11:00]
AMRAP 8:00
200m Jog
10 knuckle drags
10 Deep Lunge Mountain Climbers
10 Thoracic rotations
10 Arm Swings
Specific Prep
[11-20:00]
W/ Empty bar
5 RDL
5 no dip hang muscle clean
5 hang power clean
5 front squats
+
build to workout weight
Metcon
[20-55:00]
Metcon (Time)
Teams of 3
4 rounds (35:00 Time Cap)
P1: 400m run
P2: 25 wall ball Shots + AMRAP Hang Power Cleans (95/65) until P1 come back from run
P3: Rest
OPEN (RX+): Hang Power Cleans (115/85)
CC: PUSH/THRESHOLD
This will flow as follows:
Runner comes in and goes directly into Wall Ball Shots/Hang Power Cleans
partner that was on WBS/HPC will go into rest
Partner that was on Rest will take off for their 400m run
Keep going until all partners have completed 4 rounds
Metcon (Time)
4 rounds
P1: 400m run
P2: 20 wall ball Shots + AMRAP Hang Power Cleans (55/75) until P1 come back from run
P3: Rest
Cool Down/Stretch
[55-60:00]
Forearm and tricep smash on barbell 1:00/1:00
Pigeon Pose 1:30/1:30
