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Monday, October 11th 2021

Warm-up
A. General
1 set
60sec Row/Bike/Ski
7/7 Single leg RDL with empty bar
10 Rotating T spine squats

B. Mobility
PNF banded lat stretch
2 sets of 10 reps/arm

C. Specific
3 Hang clean pull
3 Tall power cleans
3 Front squats*
3 Tempo squat cleans
*Pause for 2 seconds at power clean reception on the way down

Weightlifting
Metcon (Weight)
Power Clean + Front squat
5 x 1 + 1 @ascending

Score: Heaviest Set
TC: 12mins

Scaling options
Beginner
Power Clean + Front squat
5 x 3 + 3 @technical weight

Intermediate & COMP
As written

Metcon
Metcon (7 Rounds for reps)
Every 3 mins x 7 sets
300/200m Row
10 TTB
6 Burpee box jump overs @24/20"

Score: Time of each set
TC: 21 mins

Scaling options
Beginner
Every 3 mins x 7 sets
150m Row
10 V-ups / Sit-ups
6 Burpee box jump overs @low

Intermediate
Every 3 mins x 7 sets
200-300m Row
5 TTB / 10 Toes to eye level
4-6 Burpee box jump overs @24/20"

COMP
Every 3 mins x 7 sets
300/200mm Row
12 GHD sit-ups
4 Burpee + sandbag over box @48/40" + 150/100 lbs

Extra Accessory
Metcon
3 sets
10/10 Front Rack Bulgarian Split squats @light
50′ Sled push @moderate

Goal: Quad strength hypertrophy and acceleration