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
1:00 Bottom Of Air Squat Hold 10 Air Squats 30s Empty Barbell Bottom of Front Squat Hold 10 Empty Barbell Front Squats 6 Front Squats (Light Weight) 4 Front Squats (Moderate Weight) Front Squat - Barb
3sections 3 movements per section 3 laps per section Mix of upper & lower body movements with a cardio or core finisher. Timer #8 40:20 Lap 1-2 sets overload the muscle (strength) Lap 2&3-1 set (burno
HIP Thrusters + Bicep Curls 10 DB You have 2 min to complete each set of curls and Hip thrusters. First set should be a warm up. Then start to build to hit the RPE stimulus. -14 min 2:00 Emom x 7 Sets