CFO Class: MetCon

On a running clock athletes will perform three individual timed workouts

1. For time: (0-10mins)

50 Wallballs 20/14 lbs
50 Alternating DB snatch 50/35lbs
200 Double unders

2. For time: (10-20mins)

15-12-9 reps of:

Thrusters 135/95lbs
Chest to bar pull-ups

3. For time (20-30mins)

30 Squat clean to thrusters 135/95lbs

Three separate workouts today within a 30min span. These E10minMOM’s are how we can produce very high levels of intensity and include higher volume. Understanding this is not maximal Aenerobic levels, we are looking to reach our Aerobic threshold within the mini speedy workouts. The first workout should be an introduction, making quick work of the wallballs and snatches but by the time we are done the 200 double unders we can walk away and get ready with time to spare for part two starting at the 10min mark. Part 2 athletes will see an increased level of intesnity, we are looking to reallly leave it on the line and push the pace here. Thrusters should be smooth and broken up when the legs can drive the bar no longer. The C2B should be smooth and broken only when our grip is really yelling at us to let go. Otherwise it’s grip n rip. Part 3 starting on the 20min mark, we will be fatigued from the work behind us but our intensities should remain high for this, chipping away consistently at the 30 reps. Looking for athletes to find their double jump and punch in a nice smooth rhythm.
Strength

5 sets of
5-6-7-8 Bench press @ 60-75%
20 Ring rows
Power Conditioning

8 sets
200m Ski @damper 10
50ft Burpee broad jump
2min rest
Shoulder Accessory

4 sets
10 straight arm BB front raise
10 DB Z press