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Wednesday, July 14th 2021

Warm-up
A. General
2 rounds
-30sec Row or Bike @increasing intensity on each min
-30sec Front rack stretch

B. Mobility
World’s greatest Stretch
10 reps per side

C. Specific Drills
3 sets
5 clean first pull
5 hang muscle clean
5 heaving hang squat clean

Weightlifting
Metcon (Weight)
5 sets @ascending
2 Clean high pull
2 Hang cleans

Rest as needed

Score: Heaviest weight used
TC: 15mins

Scaling options
Beginner & Intermediate
As written

COMP
5 sets @ascending from empty barbell to 70% of 1RM
2 Clean high pull
2 Clean from pocket

Metcon
Metcon (Time)
6 rounds for time
15 TTB
9 Deadlift 225/155lbs
6 HSPU

KG: 100/70
Score: Time
TC: 18mins

Scaling options
Beginner
6 rounds
15 V-ups
9 Deadlift @moderate
6 push-ups

Intermediate
6 rounds
15 Toes to eye level
9 Deadlift @185/125
6 Piked HSPU

COMP
6 rounds
15 TTB
9 Deadlift @225/155
6 Deficit Kipping HSPU @6/4”
Rest 60 seconds after round 2 and 4

Extra Accessory
Metcon
Hip extension on GHD
3 x 12
Rest 60 seconds between sets

Hold every rep for 2 sec at the top