10 Minutes (one set every minute)
3 Low Hang Power Clean @65-70% 1RM Clean
*Touch and Go from below knee.
**Focusing on efficiency and speed.
12 Tempo Romanian Deadlift @60-65%
12 Tempo Romanian Deadlift @60-65%
12 Tempo Romanian Deadlift @60-65%
12 Tempo Romanian Deadlift @60-65%
*Rest 3 Min between sets w/:30 Hip Flexor Band Stretch
**Tempo is 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.
Goblet Curtsy Step Down
15 Goblet Curtsy Step Down @7-8/10 RPE
15 Goblet Curtsy Step Down @7-8/10 RPE
15 Goblet Curtsy Step Down @7-8/10 RPE
*Rest 2 min between sets.
**The box height goal is to have the top of your knee cap there as a minimum height before you add load. ROM is more important than heavier loads
Metcon
AMRAP 15 Minutes
1-2-3-4
Rope Climbs
25-50-75-100ft Sled Push (180/145)
*After 4 Rope Climbs and 100ft sled go back to 1 and 25ft to start the sequence over!
Workout Description Video:
Scaled:
AMRAP 15 Minutes
1-2-3
Rope Climbs
25-50-75 Sled Push (145/125)
*After 3 Rope Climbs and 100ft sled go back to 1 and 25ft to start the sequence over!
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