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Workout of the Day – Wednesday October 9th, 2019 “Primer 20.1”

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“Success at anything, will always come down to this. Focus and effort. And we control both.” – Dwayne Johnson (The Rock)

Metcon

Primer 20.1 (No Measure)

On the Minute x 20 (4 Rounds):

Minute 1: 5 Pausing Overhead Squats (50% of 1RM Snatch)

Minute 2 : 15/12 Calorie Row

Minute 3: 5 Toes to Bar + 10 Single Arm Dumbbell Hang Clean and Jerks (50/35)

Minute 4: Handstand Walk Practice

Minute 5: 12/9 Calorie Bike/100M Run

You’ll work for 30-50 seconds at each station and use the rest of the time as rest/transition

There is no rest between round

Station 1: Pause for 2 Seconds in the Bottom of Each Rep

Station 2: Choose a Calorie Number You Can Complete in 45-50 Seconds

Station 3: Choose a Toes to Bar Variation You’ll Complete Unbroken & Switch Hands Every 5 Reps on the Single Arm Dumbbell Hang Clean and Jerks

Station 4: Spend 45-50 Seconds Practicing on Your Hands

Station 5: Choose a Calorie Number You Can Complete in 45-50 Seconds
SUBSTITUTIONS

Toes to Bar

Reduce Reps

Feet as High as Possible

Knees to Elbows

Knees to Chest

Handstand Walk

Handstand Weight Shifting

Box Shoulder Taps