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Sunday, October 3rd 2021

Warm-up
A. General
3 sets
30 seconds Row @Low intensity
7 Good mornings
5 Muscle Clean (no hook grip, no contact)

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
3 sets @ascending
3 Deadlifts
3 Hang Clean pulls + 3 Hang Power cleans
3-5 CTB

Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 20 mins
15 Cal Bike/Row/Ski
12 Pull ups
9 Hang Clean @155/105

KG: 70/50
Score: Rounds + Reps

Scaling options
Beginner
AMRAP 20 mins
10-15 Cal Bike/Row/Ski
12 Ring rows
9 Hang Clean @moderate

Intermediate
AMRAP 20 mins
12-15 Cal Bike/Row/Ski
8-12 Pull ups or assisted pull-ups
9 Hang Clean @115/75

COMP
OPG Event #5&6

Extra Accessory
Metcon (Weight)
12-9-6 Bent over DB Rows
24-18-12 Toe touches