Metcon Deload Week 1 of 1
Gymnastics
2 Rounds
13 Ring Muscle-ups
10 Strict Handstand Push-ups
10 Deficit Handstand Push-ups
Perceived Effort Pace: 3-4
Weightlifting
2 Power Cleans + 1 Jerk
1 x 3 Reps @ 70%
1 x 2 Reps @ 75%
1 x 2 Reps @ 78%
1 x 1 Rep @ 80%
1 x 1 Rep @ 83%
2 x 1 Rep @ 87%
% Based Off Max Clean & Jerk
Conditioning
For 40 Minutes Move Through:
500 Meter Row
30 Air Squats
15 Strict Pull-ups
15 Burpees
Perceived Effort Pace: 3-4
Move at a consistent through this workout. If you are forced to break more than once per round on the strict pull-ups, reduce the total number of reps.
Accessory
Back, Shoulder, Tricep Hypertrophy
