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Saturday, October 23rd 2021

Warm-up
A. General
Amrap 5
10/8 cal Row/Bike/Ski or 200m Run @Easy
25’/25′ Single arm OH Carry
20 Seconds/side PNF lat stretch on floor

B. Specific
3 sets @ascending
20 Double unders
5 Air squats
2 Jerks

Metcon
Metcon (Time)
For time
50-40-30-20-10
Air Squat
Double unders
10-8-6-4-2
Shoulder to overhead 185/125 lbs

KG: 80/60
Score: Time
TC: 20mins

Scaling options
Beginner
For time
50-40-30-20-10
Air Squat
Single unders
10-8-6-4-2
Push press@heavy

Intermediate
As written
Shoulder to OH @155/105 lbs

COMP
For time
50-40-30-20-10
Air Squat
Double unders
10-8-6-4-2
Shoulder to overhead @75%

Metcon (Time)
50-40-30-20-10
Synchro Air Squat
Double unders x 2
10-8-6-4-2
Synchro Shoulder to overhead 185/125 lbs

For both synchro movements, both athletes need to be locked out at the top together and hit the bottom of the rep together. One person working at a time on the double unders.

Extra Accessory
Metcon
Half kneeling landmine press
5 x 8/8 @moderate

Goal: Upper body pressing strength hypertrophy