Workout of the Day: Tuesday, 7.2.19

JKapC2B.jpg


Warm-up

Banded Hip Distraction x 1min/side

2 Sets:
10/side KB Teapot
10 Single Arm KB Clean
10 KB Press
30'/side Single Arm OH KB Lunge
30' KB Push Bear Crawl

Strength/Skill

A1: Clean and Jerk (4 Sets x (2+2))

A2: Rope Climb (4 Sets x 1-2 Trips)This should be less than 1 minute of work. Practice, but don't toast your grip...just yet.

B: Clean and Jerk (7 Minute EMOM x (1+1))

Metcon

For time:
5 Rope Climb
10 Strict Press (95/65)
15 Burpee Over Barbell
20 Push Press (95/65)
25 Front Squat (95/65)
30 Clean and Jerk (95/65)
time cap: 16 minutes

This workout is intended to be a capacity and form/cycling test. Scale so there's a good chance you finish this. Be honest with yourself, and, don't hesitate to modify volume and/or weight.

Justin McClintock