10/8/21

October 8, 2021 by DNRadmin

Warm Up: 5 mins
Roll out for 3 mins
then
5 Muscle Cleans, 3 Front Squat
5 Power Cleans, 3 Front Squat
5 Squat Cleans, 3 Front Squat

Strength: 20 Mins
Every 90 seconds, for 9 minutes (6 sets):
Cleans

*Set 1 = 2 reps @ 80%
*Set 2 = 2 reps @ 85%
*Set 3 = 2 reps @ 90%
*Set 4 = 1 rep @ 95%
*Set 5 = 1 rep @ 100%
*Set 6 = 1 reps @ 100%

8 Mins
Tempo Front Squat 2-0-X-0
3×5 at 80%

Metcon: 14 Min Cap
1-2-3-4-5-6-7-8-9-10
Power Cleans 75/55
Front Rack Lunges 75/55

Right leg/Left leg = 1 Rep

Terms and Conditions for trial week