Be sure to take some time to read about the new and improved Hybrid Program! “What we are excited to talk about is how we have expanded the program! Coach Abdul and Coach Paul put their heads together and developed something that literally everyone at the gym can benefit from joining. Lots of times people have an obvious gap or gaps in their abilities. Whether it be barbell movements, gymnastic ability or being able to keep up on the metcons.”
Strength/Skill:
Warmup to 1 Clean and Jerk at heaviest weight (aim for 90% of 1 Rep Max)
Metcon:
800 Meter Run
8 Clean and Jerks at 60%
2 Rope Climbs
600 Meter Run
6 Clean and Jerks at 70%
2 Rope Climbs
400 Meter Run
4 Clean and Jerks at 80%
2 Rope Climbs
200 Meter Run
2 Clean and Jerks @ 90%
2 Rope Climbs