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Thursday, November 11th 2021

Warm-up
A. General
60 seconds Row/Bike/Run/Ski @Easy
20 In and out squats
10 prone PVC btn press

B. Mobility
PNF hamstring stretch
5x/leg
5 seconds contraction, pushing against the band with your foot
5 seconds stretch, pulling your foot back

C. Specific
2 sets
6 Cal Machine @hard
10 RDL’s @Ascending
5 Elbow rotations
5 Push press
3 Jerks

Weightlifting
Push Jerk (5 x 1+1 @85%+)
5sets @85%+
1 Push Press
1 Jerk
Rest as needed

Score: Max Weight
TC: 15mins

Scaling options
Beginner
Push press + Jerk
5 x 3 + 1 @ moderate

Intermediate
As written

Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 12minutes
1,2,3,4, etc. Deadlifts 275/185lbs
4,8,12,16, etc. Cal Bike/Row/Ski

KG:125/84
Score: Rounds + reps

Scaling options
Beginner
1,2,3,4, etc. Deadlifts @moderate
2,4,6,8, ect. Cal Bike/Row/Ski

Intermediate
1,2,3,4, etc. Deadlifts @225/155
4,8,12,16, ect. Cal Bike/Row/Ski

Extra Accessory
Metcon (Weight)
EMOM 10minutes
Min 1: 100′ Farmer Carry @mod
Min 2: 8 Incline DB Bench press @heavy

Goal: Upper body Pull/Push Strength Hypertrophy

You should be able to sustain the same weight for all 10 mins but the focus is on the Incline DB press being very heavy, while the farmers carry is just movement without allowing your upper body to rest.