Warm Up
5:00 Dynamic
Then,
2 Sets of:
3 Muscle Clean
3 Front Squat
3 Power Cleans
3 Push Press or Push Jerk
*10 X-Band Walks Laterally Each
*10 X-Band Walks Forward/Backward
Mobility
Couch Stretch x 1:00 ea
Ankle Mobility x :30ea
Strength
EMOM 10:
ODD Minutes:
5 Sumo Deadlifts for Speed @70%
– Reset on each rep
– 10% heavier than last week
EVEN Minutes:
3 High Box Jumps
– Use same height as last week.
Metcon
“Macho Man”
EMOM as long as possible:
3 Power Cleans (155, 105)
3 Front Squats
3 Jerks
Score = last completed round
Rx+:(185, 125)
L3: (135, 95)
L2: (115, 75)
L1: (75, 55)
Beginner Alternate Metcon:
EMOM 10:
8 Russian Swings
8 Goblet Squats
8 Squat Thrusts
Extra Credit
Complete 100 Supermans or 50 Back Extensions squeezing glutes at the top of the movement and not overarching lower back.