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Friday, October 29th 2021

Warm-up
A. General
2 sets
30sec Row/Bike/Ski
7/7 RDL + Reach
10 Wall balls

B. Mobility
Banded Couch Stretch
30 sec per side

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

Strength
Front Squat (5 x 5 @87%)
Score: Weight across each set
TC: 15mins

Scaling options
Beginner
5 x 5 @Ascending

Intermediate & COMP
As written

Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 20minutes
20 Alternating DB snatch 1×50/35lbs
10 Burpee box jump over 30/24"
20/16 Cal Row

KG: 60/40
Score: Rounds + reps

Scaling options
Beginner
Amrap 20
16-20 Alternating DB snatch @1xlight
6-10 Burpee box jump over @moderate
12/10 Cal Row

Intermediate
Amrap 20
20 Alternating DB snatch @1×35/25lbs
10 Burpee box jump over @24/20"
20/16 Cal Row

COMP
EMOM 9
Min 1: 6-10 Hang Power Snatch @135/95 lbs
Min 2: 10-15 Burpee box jump over @30/24"
Min 3: 18/14 Cal Row
Rest 3mins
For max reps EMOM 9
Min 1: Hang Power Snatch @135/95 lbs
Min 2: Burpee box jump over @30/24"
Min 3: Cal Row

Extra Accessory
Metcon
EMOM 10
Odd: 10 seated TTB
Even: 5-7 Evil wheels