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Wednesday, September 29th 2021

Warm-up
A. General
Amrap 5
30sec Row/Bike/Ski
7/7 Single leg RDL
5/5 Seated DB press

B. Mobility
Lateral banded hip mobilization + knee drive
2 sets of 10-15 knee drive/leg

C. Specific
2 sets
4/4 Single leg glute bridge
4 x 1&1/4 Front squats
4 Box jumps

Strength
Front Squat (3 x 10 @60%)
Score: Weight used across each set
TC: 12mins

Scaling options
Beginner
Front squat
3 x 10 @Moderate

Intermediate
As written

COMP
3 rounds
200m Run
10 Front Squats @60% of 1RM

Metcon
Metcon (8 Rounds for reps)
Every 2 mins for 16minutes
9 Thrusters 135/95lbs
50 Double-unders

KG: 60/40
Score: Time of each set
TC: 16mins

Scaling options
Beginner
Every 2 mins x 8 sets
9 Thrusters @moderate
50 Double unders

Intermediate
Every 2 mins x 8 sets
9 Thrusters @95/65lbs
50 Double unders

COMP
EMOM 15
Alternate between:
– 14 DB Hang Snatch @50/35
– 15 Burpees to target
– 50 Double unders

Extra Accessory
Metcon
Poliquin Step-ups
3 x8/leg
Rest 45-60 seconds between sets

Focus on Quad activation by moving your weight in front of your working foot