06.22.22
Performance & Fitness
Metcon
EMOMx30:00
Interval 1: 3 TNG Power Cleans
Interval 2: 6-8 Strict Pull-ups or 1 Max Set of Bar Muscle-ups
Interval 3: 20-40 Second HS/Pike Hold or 25′ HS Walk
Interval 4: 15/12 Calorie C2 Bike Standing Damper 10/8
Interval 5: REST
Coach’s Notes: Start at 65% of your 1RM PC and build to a tough but smooth triple by the end. Use a band for the pull-ups if you are unable to do them unbroken. Save a couple reps in the tank each time for the BMU.
Power Clean (Use this to reference and record weights used)
Afterparty
Metcon
2 Sets:
:30 Elbow to ankle stretch each side
:30 Pigeon stretch each side
:30 Elbow to ankle stretch each side
:30 Pigeon stretch each side