A. Deadlift
5 Reps E: 3:00 x 3 Sets; Build quickly to 65%+ in warm up, Then hit all 3 working sets above 75% and above
5 Sets:
2:00 Work
8 Shuttle Runs
AMRAP 2DB Hang Cleans 50/35, 35/20
Rest 2:00
Program Notes:
“Today we start off with Deadlift strength. There are 3 “”working”” sets. We will warm up to 75% and above and then execute 5 reps. Aim to build and take big jumps through the 3 sets aiming to push the final 5 reps. “
Our conditioining today is 1:1 2:00 intervals with a shuttle run buy in before DB clean cycling work. Don’t hold back on the shuttle run. Your aim is to be as fast as possible on the buy in leaving you
with around 1 min to AMRAP DB Hang Cleans. This move will challenge your grip, hinge power, and hinge efficiency.
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+: 10 Shuttle Runs
Intermediate: Same as RX
Scaled: 35/20, 5 Shuttle Runs
Beginner: 20/10, 5 Shuttle runs.