05/03/2021
Warm-up
Warm-Up
3 min bike or row
+
3 Rounds x
15 KB Swings
25′ Walking Lunge
30 Jump rope singles or Jumping Jacks
+
5 Rounds x
5 Box Jumps
3 Deadlift
3 Hang Power Clean
3 Front Squat
3 Hang Squat Clean
3 min bike or row
+
3 Rounds x
15 KB Swings
25′ Walking Lunge
30 Jump rope singles or Jumping Jacks
+
5 Rounds x
5 Box Jumps
3 Deadlift
3 Hang Power Clean
3 Front Squat
3 Hang Squat Clean
Metcon (Time)
For Time (15 min Cap)
9 Toes to Bar
9 Squat Clean @ 135/85
12 Toes to Bar
6 Squat Clean @ 185/125
15 Toes t o Bar
3 Squat Clean @ 225/145
18 Toes to Bar
2 Squat Clean @ 255/165
21 Toes to Bar
1 Squat Clean @ 275/175
9 Toes to Bar
9 Squat Clean @ 135/85
12 Toes to Bar
6 Squat Clean @ 185/125
15 Toes t o Bar
3 Squat Clean @ 225/145
18 Toes to Bar
2 Squat Clean @ 255/165
21 Toes to Bar
1 Squat Clean @ 275/175
Metcon (Weight)
Strength
Primary: Back Squat
3×5; all sets within about 5% of your 5RM, feel free to belt
– record heaviest 5-rep
Primary: Back Squat
3×5; all sets within about 5% of your 5RM, feel free to belt
– record heaviest 5-rep
Secondary:
Deadlift – 5×8-12, heavy by feel
Tertiary:
4 x
20 Alt Reverse Lunge in Back Rack
4 x
8 Barbell Hip Thurster
12 Sumo Deadlift
Metcon (Calories)
Conditioning
Primary: Assault Bike
Avg Cal or more per minute x 8
10 seconds hard, remainder at sustained pace
– record total cals
Primary: Assault Bike
Avg Cal or more per minute x 8
10 seconds hard, remainder at sustained pace
– record total cals
Secondary:
Rowing Intervals
3 x 1000m, try to exceed your 2k Row pace
rest 2 min between intervals
Tertiary:
EMOM x 10
10 Burpees – sprint each set, rest remainder
