Squat clean Technique 10min
Light weight or no weight
From the ground
10 shrugs
10 high pulls
5 cleans
5 squat cleans
This metcon is for time!
You have a 1 min rest after each round so Go hard each round.
4 Rounds 95/65-115/85#
5 MU's/8 C2B/10 pullups
8 squat cleans
5 S2OH
30 DU 70 singles
1min rest
-2 min rest
4 rounds of
10 push-ups
8 Each leg staggered DL
8 Bentover rows
15/12 cal row or bike
1 min rest
Warm up Rowing Strength: Every 4:00 x 4 Complete… ⁃ 8 BB walking Lunges ⁃ 10 Curtsy Lunges off 45lb plate no weight! ⁃ 8 strict Hanging L raises 8 Rounds For Time: -8 Heavy KB Swings -8 Box Jump Ove
Bench Press Or Hip Thrusters On the 2:00 x 10 Sets For Total Load: 10-9-8-7-6-5-4-3-2-1 Bench Press *Must Be Unbroken Sets - Barbell should be taken from a rack. - Athletes can aim to build in weight
Strict Press Set 1: 5 Strict Press @ 55% Set 2: 5 Strict Press @ 63% Set 3: 10 Strict Press @ 68% Set 4: 10 Strict Press @ 68% Set 5: Max Strict Press @ 68% Rest 1-2 Minutes Between Sets. Front Squat