Steady through:
10 Empty Bar/PVC Muscle Clean
10 Front Squat w/ :01 pause in bottom add light weight
2 Rounds
4 Power Position Clean
4 Hang Clean from knee
4 Full Clean
GET POWERFUL
1 Squat Clean + 1 Front Squat Every :90 for 12:00
GET FIT
4 Rounds of:
2:00 Calories on Machine of choice (bike, row, or ski)
1:00 Squat Clean 155/105
1:00 Sit Ups
COMPETITORS EXTRA AMRAP 7
Climb the Ladder
2 DB Thrusters 70/50s
1 50' Shuttle Run (25' down & back) 4/2, 6/3, etc...
COACHES NOTE:
If Squat Cleans are still new for some of your athletes, a muscle or power clean + 2 FS will be a fine alternative as well on the lifting portion. On the metcon, try to get athletes on to their LEAST favorite machine just from some extra exposure to a weakness. Sit Ups can be AB Mat or otherwise.. GHD not recommended unless they have a TON of experience on it.
ATHLETES NOTE:
You should be shooting for at least 6-7+ reps each :60 window of Squat Cleans. If that's not reasonable at the RX weight, go lighter!
Routine 1: Biceps, Triceps, Abs and Calves
3-Way Super-set of:
- Barbell Curl (3 x 8-12 reps)
- Close-grip Bench Press (3 x 8-12 reps)
- Hanging Leg Raises (3 x 30 reps)
- Hammer Curl (3 x 8-12 reps)
- Seated Tricep Press (3 x 8-12 reps)
- Leg Press Calf Raise (3 x 8-12 reps)
- Slam-ball Crunches (3x30 reps)
- Standing Cable Biceps Curl (7 x 8-12 reps)
- Cable Overhead Triceps Extension (7 x 8-12 reps)
- Standing Calf Raise (7 x 8-12 reps)