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Friday, September 17th 2021

Warm-up
A. General
2 Rounds
60 seconds Row/Bike/Run/Ski @Easy
20sec Plate hops
10 Samson lunges

B. Mobility
PNF Pigeon Stretch
5 seconds Contraction, pushing knee into the floor
5 seconds stretch, relax and bring the chest over the knee
*If any knee pain have the athlete elevate the leg, with the shin on a box

C. Specific
2 sets
6 Cal Machine @hard
5/5 Single leg broad jump
10 RDL’s @Ascending

Strength Endurance
Metcon (Time)
For time
5 Deadlifts @75%
100 Double unders
5 Deadlifts @80%
100 Double unders
5 Deadlifts @85%

Score: Time
TC: 10mins

Scaling options
Beginner
3 rounds
5 Deadlifts @moderate-heavy
100 Single unders
*Attempt a double under every 20 reps

Intermediate
5 Deadlifts @75%
50 Double unders
5 Deadlifts @80%
50 Double unders
5 Deadlifts @85%

COMP
Deadlift
15 reps @80%

Metcon
Metcon
EMOM 14minutes
Odd: 16-20 Alternating DB hang snatch 50/35lbs
Even: 15-20 Wall balls 20/14lbs

KG: 22.5/15 + 10/8
Score: Total reps

Scaling options
Beginner
EMOM 14
Odd: 10-16 Alternating DB hang snatch @light
Even: 10-15 Wall balls @light

Intermediate
EMOM 14
Odd: 16-20 Alternating DB hang snatch @35/25lbs
Even: 10-15 Wall balls @20/14lbs

COMP
EMOM 14
Odd: 5 Power Clean + 10 Wall Balls @20/14
Even: 15 GHD Sit-ups

Extra Accessory
Metcon
4 rounds for quality
5 Ring Dips
20 Band Pull aparts

Goal: Upper body Gymnastics pressing strength