10 Empty Bar/PVC Muscle Clean
10 Front Squat w/ :01 pause in bottom
2 Rounds of:
4 Power Position Clean
4 Hang Clean from knee
4 Full Clean
GET FIT
Every 4:00 for 16:00
50/40 Calorie Row/Ski/Bike Erg
Max Push Ups in remaining time
(WELLNESS WOD)
4 Rounds of:
3:00 Max Calorie Row/Ski/Bike Erg
1:00 Max Push Ups
GET STRONG
Squat Clean
Every :90 for 9:00
5 T&G Reps
Build across sets
COMPETITORS EXTRA
AMRAP 5 of:
10 Chest to Bar Pullups
10 Power Cleans 135/95
COACHES NOTE:
You should have a few minutes between the Metcon and Strength to refresh the Squat Clean and specifically the T&G portion. Athletes should start light and build as they will really only have one or two shots at a challenging set of 5
ATHLETES NOTE:
Try to maintain a similar output on the machine each round. Hold yourself to a tough standard on the Push Up! Chest to deck, full lockout at the top. If you're having issues with that, switch to hand release. Don't be afraid to switch to reps from knees if needed!
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)