Tuesday 7/9


200m Run + 2 sets: Muscle Clean x 3 *increase weight each set KB SL RDL x 8/side Shin Hops x 5 or Seated Box Jumps x 5


A: Power Clean (Build up to a heavy set of 3 in 15 mins (not TNG))

Rest 3 Minutes then continue to B

Metcon (Time)

3 Rounds: 5 Power Cleans @ 80-85% of A 10 Bar Facing Burpees

Metcon (3 Rounds for reps)

3 Sets: 20 Second A/B @ Max Effort Rest 1:20 20 Second Row @ Max Effort Rest 1:20 20 Second Shuttle Run @ Max Effort Rest 2:40 *This is the same volume, but less rest. Try to keep the same intensity as two weeks ago same intensity up from two weeks ago. *Score is Calories on Bike + Calories on Rower + 50ft Shuttle Run (Down and back is 2) for each round

Extra Work

A: Clean Pull (3 x 4 @ 75-80% of 1RM Clean, Rest 1-2 Minutes)

Metcon (7 Rounds for time)

10 minute warm up + 50m run 100m run 150m run 200m run 150m run 100m run 50m run Rest 4 minutes bt. Reps Goal is 17/23sec. Per 100m split + 10 minute cool down jog


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