Context
Benchmark
Energy System
Work Capacity
Strength Section
Strength
4 Rounds of 3 minutes
6 Deadlifts
6 Strict DB Press
6 Foot Drills
Performance
4 Rounds of 3 minutes
3 Hang Power Clean
6 Strict DB Press
6 Foot Drills Full Squat
Competition
4 Rounds of 3 minutes
3 Squat Clean
6 Strict DB Press
Metcon Fitness
3 Rounds Rows, Burpees and 400 m
3 rounds for time of:
Row, 400 m
21 Half Burpees
Run, 400 m
—
Other person starts with Burpees -> run
Metcon performance
3 Rounds Rows, Burpees and 400 m
3 rounds for time of:
Row, 500 m
21 Burpees
Run, 400 m
—
Other person starts with Burpees -> run
Skills & Notes
Focus exercises this week: Back Squat & Strict Press
Cool Down
3 Rounds
8 reps Packcakes 5-10kg
Hold last rep for 20sec
Week Overview
Movement Hierarchies
Benchmark Workouts
