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Saturday, June 26th 2021

Warm-up
A. General
2 Rounds
60 seconds Row/Bike/Run/Ski @Easy
10 Barbell good mornings
10 Samson lunges

B. Mobility
PNF Pigeon Stretch
5 seconds Contraction, pushing knee into the floor
5 seconds stretch, relax and bring the chest over the knee
*If any knee pain have the athlete elevate the leg, with the shin on a box

C. Specific
2-3 sets
5 Beat swings
5 deadlifts @ascending

Metcon
Metcon (Time)
5 rounds
5 Deadlifts @315/225lbs
10 TTB

Rest 5mins

3 rounds
20 Cal Row
20 Deadlift @155/105
20 TTB

KG: 140/100 & 70/50
Score: Total time
TC: 27mins

Scaling options
Beginner
5 rounds
5 Deadlifts @heavy
10 V-ups or Straight leg sit-ups
Rest 5mins
3 rounds
12 Cal Row
20 Deadlift @very light
20 V-ups or Straight leg sit-ups

Intermediate
5 rounds
5 Deadlifts @275/185lbs
10 Toes to eye level or 5 TTB
Rest 5mins
3 rounds
20 Cal Row
20 Deadlift @115/75
20 Toes to eye level or 10 TTB

COMP
9-7-5 Heavy Deadlifts @315/225
21-15-9 TTB
Rest 1:1
21-15-9
Deadlift @155/105
TTB

Metcon (Time)
10 rounds, athletes going round for round, one person working at a time:
5 Deadlifts @315/225lbs
10 TTB

Directly into

120 Cal Row
120 Deadlifts @155/105
120 TTB

Partition any way, one person working at a time

Extra Accessory
Metcon
Bent over DB Lateral raise (iso + dyn)
3 x 15/arm

Goal: Shoulder stability

Points of performance:
– Switch arm every 5 reps (30 reps total)