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Wednesday, November 10th 2021

Warm-up
A. General
1 round
60sec Row/Bike/Ski
5/5 Single leg broad jumps
10 Good mornings

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

C. Specific
2 sets @30-50%
3 Tall box jumps
3 Tempo clean pull
3 Hang muscle clean
3 Tall power cleans
3 Tempo Power cleans
*Do this all before the box jump

Plyometry
Max Height Box Jump (Distance)
Max Height Box Jump

Score: Max Height in Inches
TC: 10mins

Scaling options
Beginner
Every 30 sec x 10 sets:
1 box jump @high

Intermediate & COMP
As written

Metcon
Metcon (Weight)
CP Battery Test

8 min to find a max power clean for today

Rest 2 mins

Metcon (AMRAP – Reps)
8 min AMRAP
Power cleans @ 90% of today’s max

Score:
1. Weight on the max
2. Reps @90%
TC: 18mins

Scaling options
Beginner & Intermediate & COMP
As written

Extra Accessory
Metcon (Weight)
Good morning from pins
3 x 12reps
Rest 60-90 seconds between sets

Goal: Post chain mass hypertrophy

Every rep must start with a dead start and finish with a controlled eccentric