5 High Block Clean @65-75% 1RM Clean
5 High Block Clean @65-75% 1RM Clean
5 High Block Clean @65-75% 1RM Clean
5 High Block Clean @65-75% 1RM Clean
*Rest 2-3 min between sets.
**Focusing on speed under and staying connected to bar with upper body. Not letting bar crash down.
***Block height should be set so you are cleaning from your high hip position (aka high hang).
Tempo Front Squat
12 Tempo Front Squat @60-65%
12 Tempo Front Squat @60-65%
12 Tempo Front Squat @60-65%
12 Tempo Front Squat @60-65%
*12 Banded Clam Shell (each side) after each set.
**Rest 3 Min between sets.
***Tempo: 3:0:X:1 AKA 3 sec down, 0 sec pause, Xplode up, 1 sec at top.
****Build off feel. Keep a little in the tank.
Metcon 5min cap each set
400m Run
5 Single Arm Dumbbell Burpee Clean and Jerks (70/50)
300 Feet Dumbbell Farmer Carry (1x70/50) (150 Feet each arm)
-rest 2 minutes-
500m Row
10 Sandbag on Shoulder Squats (150/100)
100 Feet Sandbag Bear Hug Carry (150/100)
-rest 2 minutes b/t sets-
Scaled:
3 sets
400m Run
10 Single Arm Dumbbell Burpee Clean and Jerks (50/35) (5 each arm)
300FT Dumbbell Farmer Carry (1x50/35) (150 Feet each arm)
-rest 2 minutes-
500m Row
10 Sandbag Squats (100/70)
100 Feet Sandbag Carry (100/70)
Workout Description Video:
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