1. Warm-up
Couch Stretch 2:00/side
Good Mornings 10×2
3 Steady Rounds:
7 Double KB Front Squat
7 Push-ups
Run 100m
2a. Strength
Back Squat – 3×3 @75%
2b. Strength
Strict Press – 1×3 @75%, 4×3 @80%
3. Met-Con
“Pennies”
6 Squat Cleans 225/135
6 Muscle Ups
Run 400m
6 Squat Cleans 225/135
6 Muscle Ups
Run 400m
6 Squat Cleans 225/135
6 Muscle Ups
Run 400m
6 Squat Cleans 225/135
6 Muscle Ups
OR
“Mini Pennies”
6 Squat Clean 165/110
9 Chest to Bar
Run 200m
6 Squat Clean 165/110
9 Chest to Bar
Run 200m
6 Squat Clean 165/110
9 Chest to Bar
Run 200m
6 Squat Clean 165/110
9 Chest to Bar”
After completing pieces 1-3, Please choose ONE of the following based on perceived weaknesses.
4a. Gymnastics Accessory
EMOM 10 Minutes:
10 Unbroken Chest to Deck Push-ups with plate on low back
Choose weight based on being able to go fast and unbroken each round
4b. Strength Accessory
Back Rack Lunges
4×8 Steps per side
Heavier than Week 2
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