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Wednesday, July 7th 2021

Warm-up
A. General
2min Row
10 Wall balls
25′ Banded Monster Walk

B. Mobility
90/90 hip rotations
60sec

C. Specific
1 set
7/7 single leg glute bridge
4 jumping squat with empty bar @3sec down
3 Tall Box jumps

Weightlifting
Metcon (Weight)
EMOM 9minutes
Alternate between:
Min 1- 2 Back Squats @90%
Min 2- 6 High as possible Wall balls 20/14lbs
Min 3- Rest

Score: Weight used across each set

Scaling options
Beginner
EMOM 9
– 2 Back Squats @Heavy + 3sec down
– 6 High as possible Wall balls @ light
– Rest

Intermediate
As written

COMP
2 sets
8 TNG Shoulder to OH @185/125
Rest 20 seconds
8 TNG Shoulder to OH @185/125
Rest 20 sec
8 TNG Shoulder to OH @185/125
Rest 2-3 minutes

Metcon
Metcon (Time)
At 0:00
7-5-3
Front Squats 225/155lbs
Bar facing Burpees

At 7:00
9-7-5
Front Squats 185/125lbs
Bar facing Burpees

At 14:00
12-9-6
Thrusters 135/95lbs
Bar facing Burpees

At 21:00
15-12-9
Thrusters 95/65lbs
Bar facing burpees

KG:
100/70
85/55
60/43
43/30
Score: Time of each section
TC: 30mins

Scaling options
Beginner
Front squat @heavy, @mod
Thruster @heavy, @light

Intermediate
185/125, 155/105, 115/75, 75/55

COMP
As Written

Extra Accessory
Metcon
Hip extension on GHD
3 x 15
Rest 60 seconds between sets