STRENGTH/SKILL
1a) Push Press 6 sets of 6 reps, add 5 to 10 lbs to last week. Rest 60s.
1b) Banded Pulldowns: 4 x 15. (1 count on each rep at bottom). Rest 60s.
2) Hang Power Clean + S20H: Take 3 sets to warm-up for Metcon perform 3 Hang Power Cleans + 3 S20H w. desired Metcon weight. Rest 60-90s.
METCON
“Rolling Stone”
AMRAP 15:
21/18 Calorie Row
15 Hang Power Cleans (115, 75)
12 S20H (115, 75)
9 Burpee Box Jumps w. step down (24, 20)
L3: (95, 65)
L2: (75, 55) (20, 15)
L1: (15/12 Cal Row) (65, 35) (Burpees no Box)
Beginner Options:
– Hang Power Clean + S2OH = 10 Barbell Rows + 8 Barbell Push Press (light)