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Saturday, November 20th 2021

Warm-up
A. General
30sec Row/Bike/Ski
7/7 Single leg RDL with empty bar
30sec Row/Bike/Ski
10 Jumping back squats
30sec Row/Bike/Ski

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

C. Specific
2 sets @30-50%
3 Tempo clean pull
3 Front squats 1 1/4
3 Tempo Squat cleans
5 Box jumps
5 Push-up to downward dog

Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 20minutes
5 Squat Cleans 155/105lbs
10 Box jumps 30/24"
15 Push-ups

Kg: 70/50
Score: Rounds + reps

Scaling options
Beginner
Amrap 20
5 Squat Cleans @light-mod
10 Box jumps @tall
15 Hand elevated Push-up

Intermediate
Amrap 20
5 Squat Cleans @115/75lbs
10 Box jumps @24/20"
10-15 Push-up

COMP
As written

Metcon (AMRAP – Rounds and Reps)
AMRAP 20minutes
5 Synchro Squat Cleans 155/105lbs
20 Partner alternating Box jumps 30/24"
30 Partner alternating Push-ups

Synchro is at the finished full extension
Partner alternating is one rep at a time until the total reps are completed.

Extra Accessory
Metcon
3 sets
5/5 Deep Squat Pallof Press
5/5 Bird dog + band row