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Friday, June 25th 2021

Warm-up
A. General
3 rounds
30sec Row or Bike
30 sec Single arm bottom up KB press
(15s/arm)

B. Mobility
Rotating scorpions
60 seconds

C. Specific
3 sets
5 Barbell elbow rotations
5 x 1 1/4 barbell press
5 Push press

Weightlifting
Metcon (Weight)
EMOM 12minutes
Odd: 3 strict press + 3 push press @80% of strict press
Even: 100m Run or Row

Score: Weight used across each set

Scaling options
Beginner
EMOM 12
Odd: 3 strict press + 3 push press @moderate
Even: 100m Run or Row

Intermediate
As written

COMP
2-3 x EMOM 6
Min 1,4: 3 Press against pins
Min 2,5: 6 Wall Balls @20/14, 12 feet
Min 3,6: 3 Push Press
Rest 3 minutes between each EMOM

Metcon
Metcon (Time)
10 rounds for time
4 Burpee box jump overs 24/20"
10 Hang cleans @115/75lbs
30 double unders

KG: 53/35
Score: Time
TC: 15mins

Scaling options
Beginner
10 rounds
4 Burpee box jump overs @low
10 Hang cleans @light
30 single unders

Intermediate
10 rounds
2-4 Burpee box jump overs 24/20"
10 Hang cleans @95/65lbs
15 double unders

COMP
10 Rounds for time
5 Burpees to target
10 CTB
30 Double unders

Extra Accessory
Metcon
Bird dog
3 x 10/side
Rest 60 seconds between sets

Hold every rep for 6 seconds

– Hips MUST remain stable when extending arm and leg