Every 2:00 for 5 sets
Hang power snatch + Power snatch + OHS -OR- Hang power clean + power clean + front squat
M: EMOM 18
1 BMU +1 each rd
4 Box jump over 24/20 +2
6 Thruster 75/55 +3 e rd
Program Notes:
Strength is getting some touches on a 3 part Oly complex. Drill technique as always, build ot mod/heavy complex on the day if it feels good. Metcon holdsaome of your classic Open movements with an ascending rep scheme. Challenge your gymn. skill movement on min 1, your explosiveness
on min 2, and your squat speed and efficiency on min 3. If you are unable to complete a movement’s reps in the allotted min, next round you drop down to the first set of reps on that movement (ex. I cannot get 4 BMU in a minute, so when that movement comes around again I start back at 1 rep)
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.
RX+: RMU, start BJO at 8, 95/65
Intermediate: C2B, same as RX
Scaled: Pull up scale, 45/35, 20/16
Beginner: Ring row, DBs, manageable plates
Longevity:*** if needed, kipping, risk vs. reward moves Strict gymn., reg box jumps or step overs, DBs