A. Squat Clean, Power Clean or Snatch; players choice
In 15 Mins build to a heavy single for the day then…
2 Sets x 1 rep@ 90% ; rest 2 mins between sets
M:
3 Rounds For time
25 Toes to Bar
25/20 Cal Bike
100Ft DB Front Rack Walking Lunges 50/35
Program Notes:
In part A we are going to build to a heavy and then hit some percentage drop sets. You’ve got 15 minutes to find your heavy and you can choose to snatches or cleans. Beginners can opt for squatting or do a progressive move
of the snatch or Clean working on technique. If the latter is chosen then you will not worry about the weight on the bar but perform enough reps that you get solid practice.
Our metcon is a little bit of a grinder today. High volume TTB’s will need to be broken up a bit. 25/20 Cals on the bike is definitely not nothing and lunges are fairly slow in general. That being said your aim is to be as fast as possible given the task.
Wise partitioning, efficient form and proper pacing will allow this one to move along and enable you to move faster on round 3 than round 1.
Scaling the Metcon:
**Personal scaling can go beyond any of the following for a variety of reasons. Consult your coach for what is best for you.
Intermediate: 35/20, Hanging Knee Raises
Scaled: 25/15, Tuck Ups
Beginner: 20/10, Tuck Ups, reduce reps if necessary
Longevity: Same as RX but consider V Ups if you have shoulder issues or your shoulders aren’t feeling fresh today