Pre Season – Phase 1.3

Monday
Metcon
“Run, Grace, Run”
800m Run
30 Power Clean & Push Jerks 70/45Kg
800m Run

Aim
Power Development / Grit

Mobility
Straddle Stretch

Tuesday
Metcon
“Mycenaean”
5 Rounds
20/15 Cal Row
16 Pistols
12 Chest to Bar Pull Ups

Aim
Single Leg Balance & Grip Strength / Pacing

Mobility
Couch Stretch
Half Moon Lat Stretch

Wednesday
Metcon
“Semantic Creep”
AMRAP 20
1 Rope Climb
5 Deadlifts 125/80Kg
10 Push Ups

Aim
Grip & Forearm Endurance / Virtuosity

Mobility
Bretzel Stretch

Thursday
Metcon
“Maroon”
3 Rounds
50′ Handstand Walk
40 Double Unders
30 Toes to Bar
20 Dumbbell Box Step Overs 22.5/15Kg

Aim
Forearm & Core Endurance / Grit

Mobility
Forearm Stretch
Banded Lat Stretch

Friday
Metcon
“Open 2013.1”
As far as you can in 17 minutes of:
40 Burpees
30 Snatches 35/20Kg
30 Burpees
30 Snatches 61/35Kg
20 Burpees
30 Snatches 77/45Kg
10 burpees
AMRAP Snatches 93/54Kg

Aim
Open Prep

Mobility
Crossover/Cactus Stretch

Saturday
Metcon
“White Claw”
800m Run
50 Handstand Push Ups
800m Run

Aim
Shoulder Endurance / Patience

Mobility
Shoulder Extension Stretch

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