Power Clean
Every :90 for 12:00
3 Reps Touch &Go
Metcon:
20 Double-Unders
10 Power Cleans 185/125
40 Double Unders
8 Power Cleans 185/125
60 Double Unders
6 Power Cleans 185/125
80 Double Unders
4 Power Cleans 185/125
100 Double Unders
2 Power Cleans 185/125
12 Min Cap
Competitor's Extra:
Ski-Erg
8 Rounds
2:00 on, 1:00 rest
Try to slightly increase meter achieved each round
ATHLETES NOTE:
Things are going to get real grippy around the midway point of the metcon. Work on dropping under the bar by catching in a lower Power Clean when you hit this point.
Bodybuilding Workout: (Calves, Triceps and Biceps)
- Standing Calf Raises FST-7 – 7 sets x 20-30 reps
- Rope Pressdowns FST-7 – 7 sets x 8-10 reps
- Straight Bar Cable Curls FST-7 – 7 sets x 8-10 reps
- Leg Press Calf Raises – 4 sets x 20-30 reps
- Close Grip Bench Presses – 3 sets x 8-10 reps
- Hammer Curls – 3 sets x 8-10 reps
- Dips – 3 sets x 8-10 reps
- Preacher Curls – 3 sets x 8-10 reps
- Lying Extensions – 3 sets x 8-10 reps