32 MIN EMOM
– 10/8 Cal Bike
– 16 Single Arm DB Clean and Jerk 50/35
– 12 Box Jump Overs 24/20
– 8 Deadlift 225/155
Program Notes:
Today we’ve got a long EMOM using open style movements. We want a moderate steady heart rate and pace for this one to get the right dose.
This style workout will increase your capacity with long duration workouts in the 20-25 min range. Use weights, reps and movements that allow you to
stay composed and steady throughout. Focus on quality, efficient movement and focus on breathing throughout. This one isn’t about leaving you on the ground in the end.
This is about control, tempo, quality movement and pacing.
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, 24/20, 185,125
Scaled: 25/15, 20/16, 155, 105
Beginner: Use appropriate scales per individual