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Monday, June 28th 2021

Warm-up
A. General
2 rounds
30 sec Row
30sec Rotating scorpions
30sec Full squat T spine rotations

B. Mobility
Elevated Banded ankle rocks
2 sets of 10 -15reps/side, hold every stretch for 2-3 seconds

C. Specific
2 sets
3 Back squats @1 1/4 + ascending
10 Broad jumps
3 Pause* wall balls @As high as possible
*Pause in the bottom

Strength
Metcon (Weight)
EMOM 12minutes
1- 3 Back Squats @70%
2- 6 High box Jumps @32/26"+
3- 8 Wall balls @AHAP

Score: Back Squat Weight

Scaling options
Beginner
EMOM x 12
1- 3 Back Squats @Moderate + 3 sec down
2- 6 High box Jumps
3- 8 Wall balls @light

Intermediate
As written

COMP
5 sets
5/leg Russian Step-ups
Rest 20 seconds
3/leg Weighted Front Rack Lunges @ascending to RPE 8/10
first set @40% of 1RM Front Squat

Metcon
Metcon (3 Rounds for reps)
3 sets of

4 rounds
3 Power Clean 135/95lbs
3 Bar Facing Burpees

Rest 2 minutes between sets

KG: 60/43
Score: Total time
TC: 15mins

Scaling options
Beginner
3 sets of
3 rounds
3 Power Clean @light-mod
3 Bar Facing Burpees

Intermediate
3 sets of
4 rounds
3 Power Clean 115/75
3 Bar Facing Burpees

COMP
As written

Extra Accessory
Metcon
Good Morning
3 x 20 reps
Rest 60-90 seconds between sets