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Monday 02.03.2020

POSTED ON February 2, 2020

Monday | 02.03.2020

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Warm Up:
5 muscle cleans
5 power cleans
5 front squat
X2-3 sets
 
Foundation:
A. 1 Clean High Pull + 1 hang clean above the knee + 1 high hang clean (power position)
Build to a heavy in 4-5 sets
*Recieve in a squat
*Metcon is any version of the clean
 
Metcon: “Light Weight Baby” (Ronnie Coleman Quote)
 
RX/Level 1 14min AMRAP
8 cleans 95/65 8 bar facing burpees
8 cleans 95/65
8 bar facing burpees
6 cleans 115/85
6 bar facing burpees
6 cleans 115/85
6 bar facing burpees
4 cleans 135/95
4 bar facing burpees
4 cleans 135/95
4 bar facing burpees
2 cleans 155/105
2 bar facing burpees
2 cleans 155/105
2 bar facing burpees
Remaining time ME cleans 185/125
Intermediate/Level 2 14min AMRAP
8 cleans 75/55
8 bar facing burpees
8 cleans 75/55
8 bar facing burpees
6 cleans 95/65
6 bar facing burpees
6 cleans 95/65
6 bar facing burpees
4 cleans 115/80
4 bar facing burpees
4 cleans 115/80
4 bar facing burpees
2 cleans 135/95
2 bar facing burpees
2 cleans 135/95
2 bar facing burpees
Remaining time ME cleans 155/105
 
Beginner/Level 3 14min AMRAP
8 cleans 65/45
8 bar facing burpees
8 cleans 65/45
8 bar facing burpees
6 cleans 75/55
6 bar facing burpees
6 cleans 75/55
6 bar facing burpees
4 cleans 95/65
4 bar facing burpees
4 cleans 95/65
4 bar facing burpees
2 cleans 115/80
2 bar facing burpees
2 cleans 115/80
2 bar facing burpees
Remaining time ME cleans 135/95
 
ROMWOD:
20 flutter kicks
1min dragon L/R
1min seated straddle
x3
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