Warm-up
Metcon (Time)
Row 300m
x10 chest to bar pull ups
X20 wallballs
x30 burpees to target
Every 4:30 x 4
Warm-up
Mid archer
Lateral lunge
Standing hip rotation
Banded squat
Front squat- work on tempo
Paused Front Squat (6×5)
*Across/Tempo
**3-2-3
***The variables will greatly effect how much weight can be used.
****Create a consistent movement and learn something
*****Increase load from previous week
Metcon (No Measure)
DB/KB step-ups x8 each leg (not alt)
Deficit KB deadlift (break the plane) x15
Side plank 45s each side
Three rounds
*Flow through this steadily.
**Challenge the movements with appropriate weight.
Metcon (No Measure)
Broad jump x3
Ring rollouts x10
5 rounds
*Jump onto mats to preserve the body.
**Road jumps should be 100% each jump. Don’t rush them.
**Think open hip on the rollouts.
Big Clean Complex
6 Sets for Max Load
High Hang Clean+Low Hang Clean+Clean+Push Press
High Hang Clean+ Low Hang Clean+Clean+Push Jerk
High Hang Clean+Low Hang Clean+Clean+Split Jerk
All Cleans must be Squats