2nd Floor Run
10. Passthrus
10/side Dislocate
20 sec per side PVC Front rack stretches
5/side Perfect Stretch
20 Tuck Jumps
Barbell Warm up cleans:
3 Clean Deadlift
3 Clean Pulls
3 CLean High pulls
3 Muscle Cleans
3 Strict press
3 Push Press
3 Push jerk
Beginner: MEDICINE BALL
Strength: NO REST IN BETWEEN FOR 15MIN
Every minute on the minute for 5 minutes:
Min 1: 3 Hang Muscle Clean @50% Clean
Min 2: 3 Hang Muscle Clean @ 50%
Min 3: 3 Hang Muscle Clean @ 50%
Min 4: 3 Hang Muscle Clean @ 50%
Min 5: 3 Hang Muscle Clean @ 50%
Every minute on the minute for 5 minutes:
Min 1: 2 Power Clean + 1 Push Jerk @ 68-70% 1RM Power Clean and J
Min 2: 2 Power Clean + 1 Push Jerk @ 68-70% 1RM Power Clean and Jerk
Min 3: 2 Power Clean + 1 Push Jerk @ 68-70% 1RM Power Clean and Jerk
Min 4: 2 Power Clean + 1 Push Jerk @ 68-70% 1RM Power Clean and Jerk
Min 5: 2 Power Clean + 1 Push Jerk @ 68-70% 1RM Power Clean and Jerk
Every minute on the minute for 5 minutes:
Min 1: 1 Clean and Jerk @ 75-80% 1RM Clean and Jerk
Min 2: 1 Clean and Jerk @ 75-80% 1RM Clean and Jerk
Min 3: 1 Clean and Jerk @ 75-80% 1RM Clean and Jerk
Min 4: 1 Clean and Jerk @ 75-80% 1RM Clean and Jerk
Min 5: 1 Clean and Jerk @ 75-80% 1RM Clean and Jerk
Beginner:
EMOM x 5
8-10 Double Dumbbell High Pull
EMOM x 5
8-10 Double Dumbbell Hang Clean and Press
EMOM x 5
8-12 Medball Situps
Metcon:
2rds for time (14 min to finish)
45 Toes to bars
45 Box Jumps (24/20)
45 Alternating DB Snatches (50/35)
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