Sunday
Warm-up
Warm-up
AMRAP x 5 MINUTES
12/10 Cal Bike
10 Broad Jumps
8 Barbell RDL
12/10 Cal Bike
10 Broad Jumps
8 Barbell RDL
*We have a very brief Warm-Up designed to get the blood flowing and get the athlete beginning the correct movement patterns and priming the CNS.
Strength
Metcon (Weight)
EVERY 2:00 x 5 SETS
2 Deadlift
+
2 Hang Power Cleans
2 Deadlift
+
2 Hang Power Cleans
*Start Moderate, build to Heavy.
(Score is Weight)
Workout
Metcon (1 Rounds for reps)
5 SETS ON A 3:00 RUNNING CLOCK…
35/28 Cal Bike*
Max Hang Power Clean (155/105)|(115/75) in Time Remaining…
35/28 Cal Bike*
Max Hang Power Clean (155/105)|(115/75) in Time Remaining…
-Rest 1:00 b/t Sets-
*2:00 Max time on Bike.
(Score is Lowest Reps)
KG BB: (70/47.5)|(52.5/35)
Optional Cool Down
Warm-up
FOR RECOVERY
2:00 Pigeon Pose (L)
1:00 Elbow to Instep (L)
1:00 Elbow to Instep (R)
2:00 Pigeon Pose (R)
2:00 Pigeon Pose (L)
1:00 Elbow to Instep (L)
1:00 Elbow to Instep (R)
2:00 Pigeon Pose (R)
(No Measure)
