Announcement
Happy Birthday Austin McAllister!!!
Workout – Metcon (No Measure)
Every 7:00 (3 sets)
18-14-10*
Calorie Row
Calorie Assault Bike
*15-12-9 calories for women
TARGET SCORE
Target time each set: 4:30-5:30
Time cap each set: 6 minutes
Scaling Option
Every 7:00 (3 sets)
1 min max Calorie Row
1 Min max Calorie Assault Bike
45 Second max Calorie Row
45 Second max Calorie Assault Bike
30 Second max Calorie Row
30 Second max Calorie Assault Bike
Strength – Clean Pull (4×3)
Pause Clean (pause in receive for 3 seconds) + Clean + Jerk Dip + Jerk:
– (1+1+1+1) x 3 working sets.
* Rest 60-90 secs between sets
Strength – Clean and Jerk (4×1)
Clean & Jerk:
– 4×1 (Build-up from the previous complex)
* rest 60 seconds between sets *
Accessory – Warm-up (No Measure)
1 min quad smash (each side)
1 min calf smash (each side)
1 min banded overhead shoulder distraction (each side)
*if time permits
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