Menu
0 Comments

Saturday, June 12th 2021

Warm-up
A. General
1set
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
3-5 Hang clean pull
3-5 Tall power cleans
3-5 Strict TTB or knee curl ups
3-5/side cossack squats

Metcon
Metcon (Time)
2 rounds for time
100 Wall balls 20/14lbs
50 Power Cleans 185/125lbs
100 Sit-ups

KG: 9/6 + 85/55
Score: Time
TC: 25mins

Scaling options
Beginner
2 rounds for time
75-100 Wall Balls @light
50 Power Cleans @mod-heavy
50-100 Sit-ups

Intermediate
2 rounds for time
75-100 Wallballs @20/14
50 Power Cleans @155/105lbs
100 Sit-ups

COMP
2 rounds for time
50 Wall Balls
50 GHD Sit-ups

Extra Accessory
Metcon
Copenhagen plank

3 x 30 seconds/leg
30 sec rest between legs and sets

Goal: Adductor strength

Points of performance:
– Please use the proper variation for you. If you are a beginner, start with the knee variation.