10.21
Clean and Jerk (EMOM x 10)
Athletes have 10 reps to build in weight on Squat Clean and Split Jerk. Make sure athletes stay within the percentage range and if athletes don’t have a 1RM then use this time as technique work and stay light.
Metcon (Time)
Goofy Goober
Teams of 2
4 Rounds (each/1:1)
15 Wall Balls (20/14)
12 Pull-ups
9 Box Jumps (24/20)
15 Wall Balls (20/14)
Teams of 2
4 Rounds (each/1:1)
15 Wall Balls (20/14)
12 Pull-ups
9 Box Jumps (24/20)
15 Wall Balls (20/14)
**Each athlete will have completed 4 rounds, 8 rounds total for the team/pair.
Target time: 16-18 minutes
Time cap: 20 minutes
STIMULUS and GOALS
Stimulus is a moderate to moderate/high pace on this workout. Partners will go "you go / I go" style with partner 1 completing an entire round follow by partner 2. Set up equipment so athletes move down a line rather than back and forth between equipment.
We need the workout to be fast and aggressive in order to finish within the target time. Make sure athletes scale to keep the stimulus. Also, their first round should be their slowest, then we want to see the pace increase as they go on.
Athletes should aim for 2 minutes per round.