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Tuesday, June 8th 2021

Warm-up
A. General
1min row or bike @easy
10 Inchworms
45sec row or bike @mod
10 mini band wall slides
30 sec row or bike @hard
10 alternating Y arm raises on a box*

B. Specific
2 sets
5 Beat swings + 1-3 Hip to bar**
10 Scap pull + hollow body

15 Hollow body + banded lat pull-down

**Only have athletes perform the hip to bar if they can control an active shoulder through the entire ROM of the beat swing.

Gymnastics
Metcon
5 sets
3-6 Box lat to fly
No rest
3-6 Bar Muscle-ups
Rest 90 seconds

Score: No score
TC: 15mins

Scaling options
Beginner
3-6 Beat swings
No rest
3-6 Assisted pull-up

Intermediate
3-6 Scap pull + box hollow body
No rest
3-6 CTB

COMP
5 sets
15 Banded hollow body rocks
No rest
3-6 Bar Muscle-ups
Rest 90 seconds

Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 10minutes
20 Hang power cleans 115/75lbs
10 Burpee box jump over 24/20"

KG: 52/34
Score: Rounds + reps

Scaling options
Beginner
Amrap 10
15 Hang power cleans @light
10 Burpee box jump over @low

Intermediate
Amrap 10
20 Hang power cleans @95/65
10 Burpee box jump over @24/20"

COMP
Amrap 15
20 Cal row
15 Hang power cleans @115/75
10 Burpee box jump

Extra Accessory
Metcon
Split stance Meadow row
3 x 10
Rest 60 seconds between sets

Goal: Upper body pulling

Points of performance:
– Hold 1 sec at mid way in the descent of every rep + Explode in the way up