Climb
A. 6 x 5 TNG Clean Pulls rest 2:30 – Increase loads each set and control eccentric
B. 5 x 3 False grip Pull ups 3 secs – pause at the bottom
C. 6 min AMRAP
3 Hang Power Cleans 95-165/65-115#
6 Hand release Push ups
9 Air Squats
Base
A. 5 x 5 Hang Clean Pulls or Romanian Deadlifts – Control the eceentric and ensure you are in the right starting position for each rep.
B. 5 x 3 weighted eccentric pull ups. Use a spotter for the concentric and then complete a 5 sec eccentric each rep
C. 6 min AMRAP
12 Swings
9 Air Squats
6 Push ups – complete push ups on an incline to scale.
Metcon
A. 1 x ME UB Wall Balls – must break 40 reps choose weight accordingly
rest 90 secs
1 x 500m Row @ 90%
B. 10 Rounds
200m Run
1 Wall Climb
3 Burpee Box Jumps
5 Pull ups or Ring Rows
7 Walking Lunges
You must be logged in to post a comment.