Strength:
3 Sets
5 Strict Press + 0:20 Overhead Hold + 10 Push Press @5.5-6/10 RPE
*Rest as needed between sets..
Rack Jerk
5 Sets (1 set every minute on the minute)
1 Rack Jerk @65-70% 1RM Clean & Jerk
5 Sets (1 set every minute on the minute)
1 Rack Jerk @70-75% 1RM Clean & Jerk
5 Sets (1 set every minute on the minute)
1 Rack Jerk @80+% 1RM Clean & Jerk
*Can be done off the blocks.
Split Stance Landmine Bent Over Row + Renegade Row
5 Sets
14 Split Stance Landmine Bent Over Row (7 per side) @7/10 RPE
14 Renegade Row w/Push Up @6/10 RPE
*Rest 1:00 - 1:30 seconds between sets.
Metcon:
4 Sets: (7 min cap each set)
40 Double Unders
40 Wall Balls (20/14) (10/9)
40 Double Unders
40 Dumbbell Snatch (50/35)
40 Double Unders
-rest 4 minutes b/t each set-
Scaled:
4 Sets:
30 Double Unders
30 Wall Balls (20/14) (10/9)
30 Double Unders
30 Dumbbell Snatch (50/35)
30 Double Unders
-rest 4 minutes b/t sets-
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