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Wednesday, November 3rd 2021

Warm-up
A. General
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
2 sets
3-5 Clean first pull
3-5 Hang clean pull
3-5 segment power cleans
3-5 Front squats*
*Pause for 2 seconds in the power clean receiving position

Weightlifting
Clean (4sets of 4 + 2)
4x 4 Clean first pull + 2 Segment Power clean
@75-80%

Score: Weight used across each set
TC: 10mins

Scaling options
Beginner
Clean first pull + Hang Power clean
6 x 2 + 2 @moderate

Intermediate & COMP
As written

Metcon
“Honey Badger” (Time)
5 rounds for time
50 Double-unders
10 Thrusters 135/95 lbs
12 Bar facing burpees

The honey badger is notorious for its strength, ferocity and toughness. It is known to savagely and fearlessly attack almost any other species when escape is impossible, reportedly even repelling much larger predators such as lions and hyena. Bee stings, porcupine quills, and animal bites rarely penetrate their skin.

KG:60/40
Score time
TC: 15 mins

Scaling options
Beginner
5 rounds
50 Single unders*
10 DB Thrusters @Moderate
8-12 Burpees
*Attempt a double under every 10 reps

Intermediate
5 rounds
25 Double unders
10 Thrusters 95/65 lbs
8-12 Bar facing burpees

COMP
As written

Extra Accessory
Metcon
3 sets
12 Hip thrust @AHAP
12 Swiss ball leg curl

Goal: Mass hypertrophy of the glutes and hamstrings