A. Skill (00:15- 00:40)
15 Minutes of:
1 Olympic Lifting Skill
– Snatch or Clean + Jerk Variation
– Focus on technique performing sets 2-3 reps.
– Do not exceed 60% of 1RM
– Hint: we are performing a max squat clean on next Monday
B. Conditioning (0:35-00:50)
The metcon for today is pretty straight forward, put your head down and work hard for 30 seconds! it‘ not ”all-out max effort cardio!” – it would simply be impossible to sustain a max effort output for 10 rounds.
10 Rounds of:
”Hard Effort Cardio” 30s on/60s off of:
Choose between – row, bike, or ski erg
*Score = lowest distance rowed in your 30s interval.
5 Minutes of Parasympathetic Breathing
(lying on back and put your legs up in a relaxed position)
1, extending the breath in
2, hold the breath
3, extending the exhale