"The first step is you have to say that you can, guy."-Romeo Victor - Ratio 1.61 Gym
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“The first step is you have to say that you can, guy.”-Romeo Victor

“The first step is you have to say that you can, guy.”-Romeo Victor

WARM UP

300m Ski

50′ Knee Tucks

50′ Cradle Stretch

100′ Curtsy Squat (50′ R/ 50’L)

50′ Samson Stretch w/PVC (narrow grip)

50′ Lateral Lunges

2 Sets

10 Medball Clean and Jerk 20/14

50′ OH Lunge w/Medball

10 Rotational Medball Throws (against wall, each side)

 

STRENGTH (20 mins)

6 Sets: 3 Cleans + 1 Jerk

(floor, low-hang, hang, + 1 Jerk)

Set 1: 60% of 1 RM Clean

Set 2: 65% of 1 RM Clean

Set 3: 70% of 1 RM Clean

Set 4: 75% of 1 RM Clean

Set 5: 80% of 1 RM Clean

Set 6: 85% of 1 RM Clean

 

METCON

Death By: E2MO2M

8 Burpee Box Jump Overs (24, 20in)
8 Hang Power Snatches (115, 80Lbs)
8 Thrusters (115, 80Lbs)

Scaled Option
8 Burpee Box Jump Overs (20, 16in – May Step-Over) 8 Hang Power Snatches (75, 55Lbs)
8 Thrusters (75, 55Lbs)