Tuesday, September 20, 2022

Clean Complex - Metcon

Tuesday, September 20, 2022

CFG - Greg

1200 - 9 of us

Warm-up

2 ROUNDS
60s Row
10 Air Squats 
10 1/4 Squat Jump
5 Slow Reverse Snow Angels 
5 Cuban Press 

Strength

Metcon (Weight)

EVERY 2:00 x 6 SETS*
2 Power Cleans
+
2 Hang Power Cleans
*Build every other set

I went 85-85-105-105-115-115

OR
Back Squat (2 Reps @50X1 + 2 Reps No Tempo)
Increase weight over the 6 sets 

Metcon

Metcon (Distance)

EMOM x 15 MINUTES
MIN 1 - 6 Hang Power Cleans (155/105)*
MIN 2 - Max Distance on Row
MIN 3 - Rest

*Change to 12 DB Hang Power Cleans

I scaled to 95# hang power cleans and cycled well.  I was very consistent on the rows at 236+235+233+233+235 = 1172 meters total

Finisher

3x8 calf raises
3x8 standing curls

No comments:

Post a Comment