05/11/2021
Metcon
Warm-Up
3 Rounds x
Row 1 min – 1st Rd steady, 2nd Rd faster, 3rd Rd explosive pulls
30 Jump Rope Singles or Jumping Jacks
6 Box Jumps
12 KB Goblet Squats
+
3 x
Dot Drill
rest 1 min
+
2 Rounds x
5-8 Hang Shrug
5-8 Hang Muscle Clean w/ fast elbows
5-8 Hang Power Clean w/ quarter squat
5-8 Power Clean w/ quarter squat
– add a little weight on the second round
3 Rounds x
Row 1 min – 1st Rd steady, 2nd Rd faster, 3rd Rd explosive pulls
30 Jump Rope Singles or Jumping Jacks
6 Box Jumps
12 KB Goblet Squats
+
3 x
Dot Drill
rest 1 min
+
2 Rounds x
5-8 Hang Shrug
5-8 Hang Muscle Clean w/ fast elbows
5-8 Hang Power Clean w/ quarter squat
5-8 Power Clean w/ quarter squat
– add a little weight on the second round
Metcon (Weight)
Pause Power Cleans:
– Pause at knee
– Pause at power position
– Pause at catch
– Drop each Rep
– Pause at knee
– Pause at power position
– Pause at catch
– Drop each Rep
4×3, building
Power Clean + Hang Power Clean (7 x 1+2; start at medium wt, build w technique)
Power Clean + Hang Power Clean
Clean pull + hang shrug (5 x 2+5)
Heavier than power clean; Drop clean pulls then deadlift into connected hang power shrugs. Use straps if you want.
Between sets, do 3 box jumps for height
