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Friday, July 9th 2021

Warm-up
A. General
EMOM 4
Odd: Bike/Row/Ski
Even: 1 moderate height box jump 3,5,7 sec

B. Mobility
PNF hamstring stretch
5x/leg
5 seconds contraction, pushing against the band with your foot
5 seconds stretch, pulling your foot back

C. Specific
1 Set
-5/5 Airplanes
-7/7 Pause bulgarian split squats
-3 Hang clean pulls
-3 pause hang cleans*
*Pause in reception

Weightlifting
Metcon (Weight)
6 sets
3 Low Hang Clean @70-80%
Rest 3-4mins

Score: Weight of heaviest set
TC: 15mins

Scaling options
Beginner
6 sets
3 Low Hang Clean @moderate

Intermediate
As written

COMP
2-3 x EMOM 6
Min 1,4: Deadlift
Min 2,5: 50′ Broad Jumps
Min 3,6: 3 Low hang Clean @80%+
Rest 3 minutes between each EMOM

Metcon
Metcon (Time)
For time
150-100-50 Double-unders
50-30-10 TTB
50-30-10 Cal Row

Score: Time
TC: 20mins

Scaling options
Beginner
For time
150-100-50 Single under*
50-30-10 V-ups
25-15-5 Cal Row

*Attempt a double under every 10-20reps

Intermediate
For time
50-30-10
Double under
Toes to eye level
Cal Row

COMP
As written

Extra Accessory
Metcon
Core stability
4 sets
3 Dragon flag
6 Explosive V-ups
12 Sky touches
Rest 60-90 seconds