ALL: Metcon (No Measure)
5 Clean Low Liftoffs
5 Clean High Liftoffs
5 Clean from Hip
5 Hang Clean
Start with empty bar. Add a little bit of weight each set.
ALL: Clean (1RM)
ALL: Metcon (AMRAP – Reps)
10 Handstand Pushups
20 Kettlebell Swings, 32kg/24kg
EXTRA: Metcon (No Measure)
1) 10 Rope Climbs, 12′ Ascent
2) 3×15-20 Pike/Straddle Leg Lifts
Rope Climb: The client should select a challenging variant. If 10 legged rope climbs is very easy, go legless. If that’s easy, go “strict”, i.e. deadhang with no use of legs to create momentum. Then go full range, where they must control the descent all the way back down to the floor.
Straddle Leg Lift: https://www.youtube.com/watch?v=xNLuw7gSArM Straddle is generally easier than Pike
Pike Leg Lift: https://www.youtube.com/watch?v=sBhQxMfpuJU