Clean grip OH squats 4×6
4 REFT 4:00/3:00
500m/400m row
15 Box jump overs 24/20
Max power clean in remaining time (RD 1 135/95),(RD 2 155/115), (RD 3 185/125),(RD 4 205/155)
Scaling the Metcon:
Program Notes: Today were progressing in difficulty on your OHS variation. The goal here is to maintain good positions but attempt to reduce the amount of assistance to do so. Reduce heel elevation
or go without any at all if we can maintain proper squat depth and OH position. Your conditioning we’re progressively getting heavier on our barbell as the rounds go. Maintain steady pacing through the row
and BJO. Scale those two elements for a minimum of :30 seconds to acrrue reps with your bar.
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+: 600/500m
Intermediate: Start at 115/75
Scaled: Start at 95/65
Beginner: 5-10lb builds through sets, Hang power clean
Longevity:*** if needed, kipping, risk vs. reward moves