200m Run
then
2 Rounds of:
10 Muscle Cleans
10 Front Squats
5 Hang Squat Cleans
Get Fit
Every 3:00 for 15:00
200m Run
20 Wall Balls 20/14
3 Clean and Jerk 185/125
Clean and Jerk reps increase by 1 each round
(Wellness WOD)
Every 3:00 for 15:00
200m Run
15 Wall Balls (any weight)
15 DB Shoulder to OH 35/20s
Get Powerful Min 43-53
Clean and Jerk, then,
EMOM 10
1 Clean and Jerk
start at Metcon weight and build gradually to a heavy single
Competitors Extra
For Time:
21 Shoulder to OH 155/105
7 Wall Walks
15 Shoulder to OH
5 Wall Walk
9 Shoulder to OH
3 Wall Walks
10 Min Cap
COACHES NOTE:
Full coaching focus can be on the Clean and Jerk today. You can even narrow your focus to either the Clean OR Jerk once the workout and lifts get rolling if you want to hammer particular skills home today. Just make sure athletes are choosing the right weights to complete both pieces.
ATHLETES NOTE:
To be clear, round 1 you do 3 Clean and Jerks at the weight you choose, round 2 you do 4 C&J at the same weight, up until round 5 you will try and complete 7 reps before time expires. As you fatigue the get fit pieces gets harder, so choose your weight with that in mind.
BODYBUILDING WORKOUT
Routine 4b: Back, Calves
2-Way Super-set of:
- T-bar Row (4 x 8-12 reps)
- Standing Calf Raise (4 x 15-20 reps)
2-Way Super-set of:
- Lat Pull-down Narrow Grip (4 x 8-12 reps)
- Leg-press Calf Raise (7 x 15-20 reps, sets 1-4)
2-Way Super-set of:
- Seated Row Wide Grip (7 x 8-12 reps)
- Leg-press Calf Raise (sets 5-7)