Warm Up: 400m Run 3 rounds not for time 5 x Superman 5 x Slam Ball 5 x Ring Row 10x bench/ 15/35/45 mobility seated shoulder extension work for bench Strength: Bench Press 1×12 1×8 6 6 6 6 6 6 * increase load each set men increase by 20 women by 10 if possible Metcon: Death By Power Clean 1rep pwr Clean 1st minute 2rep pwr clean 2nd minute 3reps pwr clean 3rd minute
Scale 15/25/35/45
95/65 Rx 115/85 Rx + 135/95 So on and on until you can not complete the required number of power clean with in the minute… Scale 15/25/35/45 95/65 Rx 115/85 Rx + 135/95 SECOND CHOICE IS NOT OLYMIC LIFTING EMOM do 10 kettlebell swings 200 m run with kettlebell doing a suitcase carry 10 planks moving forward 10 side 10 circles