First do 3 rounds of 5 x Hanging Cleans:
Then EMOM for 5 minutes do:
3 x Hanging Cleans @ 60kg
Finally, run 5k.
Results: Almost couldn’t finish the EMOM… last rep had to almost do a full clean and even then it was a struggle.
| Day | Movement Class |
Exercises | Priority |
| Monday | W | Push Press Front Squats |
Task |
| Tuesday | – | – | – |
| Wednesday | – | – | – |
| Thursday | W | Dumbbell Snatches | Task |
| Friday | – | – | – |
| Saturday | – | – | – |
| Sunday | – | – | – |
| Day | Movement Class |
Exercises | Priority |
| Monday | M | Thrusters Pullups |
EMOM |
| Tuesday | – | – | – |
| Wednesday | MG | Run Pushups Row |
Task |
| Thursday | M | Toes to Bar Thrusters |
Task |
| Friday | M | Run | Task |
| Saturday | GM | Run Burpees Box Jumps Push Press Wall Balls Reverse Rows Situps |
Task |
| Sunday | M | RowThrusters | Task |
For time perform 27-21-15-9 reps of the following:
Results: J: 9:45, C: 10:16, P: 11:37.
Not for time perform 5 rounds of:
Then for time perform a reverse ladder (10-9-8-7-6-5-4-3-2-1) of the following:
Results: For snatches, used 28kg dumbbell. For the metcon around 8:30.
For time perform the following:
Results: Did this workout in the hotel gym.