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Monday, September 27th 2021

Warm-up
A. General
60 seconds Row/Bike/Run/Ski @Easy
10 /10 Single Leg Glute Bridge
30 Seconds Elbow Plank

B. Mobility
PNF hamstring stretch
5x/leg
5 seconds contraction, pushing against the band with your foot
5 seconds stretch, pulling your foot back

C. Specific
3 sets
10 Alternating Samson stretch
7 BB good mornings
4 Dual russian KB swings

Strength
Deadlift (12 x 1 @80%)
Every 30sec for 6 mins
1 rep @80%

Scaling options
Beginner
Every 30 sec x 6 mins
6 x 1-3 @moderate

Intermediate
As written

COMP
6 x 1 @80%
Rest 45-60 seconds between sets

Metcon
Metcon (AMRAP – Reps)
EMOM 14mins
Odd: Max reps DB Cleans 2×50/35lbs
Even: Max reps DB front rack lunges 2×50/35lbs

Score: Total reps

Scaling options
Beginner
EMOM 14
Odd: 30sec Dual DB Clean @2 x light
Even: 30sec DB front rack lunges @2 x light

Intermediate
EMOM 14
Odd: Dual DB Clean @2 x 35/25 lbs
Even: DB front rack lunges @2 x 35/25 lbs

COMP
EMOM 14
Odd: 6 DB Thrusters @2 x 70/50
Even: 5 CTB + 1-4 Bar Muscle-ups

Extra Accessory
Metcon
3 rounds for quality
8 Weighted Strict Pull-ups
100′ Bodyweight walking Lunges