Menu
0 Comments

Wednesday, June 30th 2021

Warm-up
A. General
1 round
60sec Row/Bike/Ski
7/7 Single leg RDL with empty bar
10 Rotating T spine squats

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

C. Specific
2 sets @30-50%
3 Tempo clean pull
3 Tall power cleans
3 Front squats 1 1/4
3 Tempo Squat cleans

Weightlifting
Metcon (Weight)
5 sets @60-65% of 1RM
1 Power Clean
1 Front Squat 1&1/4
2 Squat Clean

Score: Weight used for the complex
TC: 15mins

Scaling options
Beginner
5 sets @60-65% of 1RM
2 Power Clean
2 Front squats

Intermediate
5 sets @60-65% of 1RM
1 Power Clean
1 Front Squat
2 Squat Clean

COMP
As written

Metcon
Metcon (Time)
7 rounds for time
4 Front Squat 185/135lbs
30 Double unders

KG: 85/60
Score: Time
TC: 10mins

Scaling options
Beginner
7 rounds for time
4 Front Squat @mod-heavy
30 Single unders

Intermediate
7 rounds for time
4 Front Squat @155/105
15 Double unders

COMP
As written

Extra Accessory
Metcon
Weighted Hip extension on GHD
5 x 10 @RPE 8/10
Rest 60-90 seconds between sets

Lower back strengthening.

Make sure flexion is at the hip and not at the spine.