Power Week 6

Monday
Metcon
“Sinecure”
AMRAP 15
3,6,9…
Strict HSPU
Abwheel Rollouts
Cal Erg

Aim
Core & Shoulder Endurance / Pacing

Mobility
Wall Hinge Stretch
Seal Stretch

Tuesday
Metcon
“Open 2016.1”
AMRAP 20
8 Overhead Lunges 43/29Kg
8 Bar Facing Burpees
8 Overhead Lunges 43/29Kg
8 Chest to Bar Pull Ups

Aim
Sport Practice / Pacing

Mobility
Saddle Stretch
Shoulder Extension Stretch

Wednesday
Metcon
“The Man”
AMRAP 12
1 Strict Muscle Up
1 Power Snatch 70/45Kg
2 Strict Muscle Up
2 Power Snatches
3 Strict Muscle Ups
3 Power Snatches

Aim
Skill Development, Strength / Focus

Mobility
Capsule Stretch

Thursday
Metcon
“Zarathos”
5 Rounds
2 Minute Interval
10/7 Cal Row
7 Dumbbell Thrusters
AMRAP Chest to Bar Pull Ups

-rest 2 minutes-

Aim
Precision / Recovery

Mobility
Half Moon Lat Stretch
Straddle Stretch

Friday
Metcon
“Double Crossed”
100 Double Unders
15 Dumbbell Burpee Box Step Overs
50 Crossover Skips
15 Dumbbell Burpee Box Step Overs
50 Crossover Skips
15 Dumbbell Burpee Box Step Overs
100 Double Unders

Aim
Make Gera Sad/Skill Practice/Letting Go!

Mobility
Calf Stretch
Box Shoulder Stretch

Saturday
Metcon
“Row, Ski, Double DT”
10 Rounds
15/10 Cal Erg
12 Deadlifts
9 Hang Power Cleans
6 Push Jerks

*each round, alternate Row Erg and Ski Erg

Aim
Serious Muscular Endurance / Pacing

Mobility
Bretzel Stretch

Aim
Serious Muscular Endurance / Pacing

Mobility
Bretzel Stretch

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