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Monday, June 11th



Every 2 Minutes for 6 Sets, Push Press Rounds 1-2: 5 Push Presses Rounds 3-4: 4 Push Presses Rounds 5-6: 3 Push Presses Aim to build throughout all six sets, finishing with a moderate to heavy triple on round 6.


METCON: 3 Rounds, For Time: 400m Run 25 Wallballs (20/14) 20 1-Arm Dumbbell Hang Clean and Jerks (50/35)

Switch Dumbbell Every 5 Reps

Athletes will begin the day by building to a “heavy” set of 5 on Push Press. Heavy is relative for the day and prioritizes movement over loading. Within the metcon, athletes will switch arms every 5 repetitions on the dumbbell hang clean and jerks. These should be completed a weight that they could complete 10+ unbroken repetitions if necessary. 

If unable to run:

500m Row

20 Calories on BIke

Within today’s workout, we can make the dumbbell hang clean and jerks the central focus. Because athletes will switch arms every 5 repetitions, the goal will be to complete the 20 repetitions unbroken. Going from wallballs to the dumbbell, we can break up the lighter movement to thrive on the heavier movement. Three to four sets on the wallballs may better allow athletes to hold onto the dumbbell. 10-8-7 or 7-6-6-6 are both viable options. Knowing the wallballs will be broken up a little more, athletes can aim to push the run at a pace they are confident in getting 7-10 wallballs immediately after coming off.

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