RCC Plan – Week 22 – 2020

Day 1

Murph

Day 2

Murph

Warmup
4 Rounds
20 Alternating Knees Touch
10 Good Morning
5 Cal Row

Skill
Clean complex
1 Power Clean
2 Front Squats
4 Rounds Empty bar
Then,
10 Rounds

– Metcon –
Push Press 40KG
10 – 20 – 10 – 20

Run
150m – 150m – 150m – 150m

Front Squat 40KG
20 – 10 – 20 – 10
Time Cap 20:00

Day 3

Murph

Warmup
24/20 Cal Ski Erg or Row
12 Push press Empty Bar
30 Squats
5 Inch Worms
12 Push press Empty Bar
24/20 Cal Ski Erg or Row

Strength
Shoulder Press – 15:00
5 x 6 @70% of your 1RM

Metcon – For time –
4 Rounds
25 Front Squat 40KG/30KG
15 Jerk
500m Ski Erg
Or 500m Row
Time Cap 18:00

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Anthony Deghilage
@anthony.degh