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Monday, November 15th 2021

Warm-up
A. General
60sec Row/Bike/Ski
10 Russian KB swings
10 Rotating T spine squats
10/10 Jumping bulgarian split squats

B. Mobility
PNF banded lat stretch
10 reps/arm

C. Specific
3 sets
Row/Bike 5 cal Sprint
5 Pause front squats @ascending

Strength
Front Squat (7 x 3 @85%+)
Rest 60sec b/w sets

Score: Max weight
TC: 12mins

Scaling options
Beginner
7 x 3 @Moderate
Rest 60sec

Intermediate & COMP
As written

Metcon
Metcon (5 Rounds for reps)
5 sets
30 sec Heavy farmer’s carry
30 sec Power clean & Jerk 225/155 lbs
30 sec Box jump overs 24/20" *Clear the box
30 sec Rest

Kg: 100/70
Score: Reps (every 5′ counts as one rep on the farmers carry)
TC: 10mins

Scaling options
Beginner
30 sec Moderate farmer’s carry
30 sec Power clean & Jerk @Moderate
30 sec PVC Jump overs
30 sec Rest

Intermediate
30 sec Heavy farmer’s carry
30 sec Power clean & Jerk @ 185/135 lbs
30 sec Box jump overs 24/20"
30 sec Rest

COMP
5 sets
30 sec Heavy farmer’s carry
rest 15
30 sec Heavy dynamic sled pull Or Fat bar cleans
rest 15
30 sec Box jump overs 24/20" *Clear the box
rest 15

Extra Accessory
Metcon
100 Banded Hip Thrust @mod-heavy band

Hold the top for 5 seconds every 5 reps