08.02.22
Performance & Fitness
Metcon (3 Rounds for reps)
3 Sets:
AMRAPx5:00
500m Row or 1k Echo Bike
50 Double-unders
10 Handstand Push-ups or 20 Hand Release push-ups (ADV: Strict HSPU)
Max Rep Power Cleans*
Rest 2:30
RD 1: 65%
RD 2: 75%
RD 3: 85%
Coach’ Notes: Power Clean weights are based off of your 1RM. If you don’t have a 1RM then go based off of perceived effort: light/ moderate/ heavy. If you don’t have at least 1:00 for the Power Cleans then modify the buy-in.
Power Clean (Use this to reference percentages)