Saturday
Warm-up
Warm-up
5:00 RUNNING CLOCK (complete as much as you can!)…
1 Set
100m Jog
10 Clean Deadlifts
10 Samson Lunges
1 Set
100m Jog
10 Clean Deadlifts
10 Samson Lunges
1 Set
100m Jog
5 Hang Muscle Cleans + 5 Bent Over Rows
5 Slow Back Squats
1 Set
100m Jog
5 Hang Power Clean + 5 Push Press From Back Rack
10 Fast Back Squats
Workout
Metcon (Time)
5 ROUNDS FOR TIME
12 Back Squats (155/105)|(115/75)*
500/400m Row
400m Run
12 Back Squats (155/105)|(115/75)*
500/400m Row
400m Run
*Bar can come from ground or rack
(Score is Time)
KG BB: (70/47.5)|(52.5/35)
Partner Workout Option
Metcon (AMRAP – Rounds and Reps)
IN TEAMS OF 2…
AMRAP x 25 MINUTES*
20 Back Squats (Team Choice)
500/400m Row
400m Run
*P1 works while P2 rests (except on the run). Partners split Back Squats evenly every round, 10 & 10. Partners split the Row equally, 250m each. Partners run 400m together.
(Score is Rounds + Reps)
Cool Down
Warm-up
FOR RECOVERY
1:00 EZ Bike or Row
200m Walk
5:00 Foam Rolling Legs
1:00 EZ Bike or Row
200m Walk
5:00 Foam Rolling Legs
(No Measure)
