Strength
1) Front Box Squat: 2RM. Rest 2:00
– Beginner: Work up to a challenging set of 5.
– Use a 13-15″ Box
2) Power Clean + Squat Clean: Work above metcon weight in 3-4 sets performing sets of 1 power clean + 1 squat clean. Rest 60s. This is simply to get prepared for the Metcon and should take longer than 5-7 minutes.
D) Metcon
“Times 3”
AMRAP 5:
3 Squat Cleans (135, 95)
6 Lateral Burpees
Rest 2:00
AMRAP 5:
3 Power Cleans (135, 95)
6 Lateral Burpees
Rest 2:00
AMRAP 5:
3 Power Cleans
3 Squat Cleans
6 Lateral Burpees
L3: (115, 75)
L2: (95, 65)
L1: (75, 55) (Regular Burpees)
Beginner Metcon:
10 Goblet Squats in Place of Squat Cleans (53, 35)
10 Deadlifts in Place of Power Cleans (135, 95)