B. Mobility
Lateral banded hip mobilization + knee drive
2 sets of 10-15 knee drive/leg
C. Specific
3 sets
3-5/leg Single Leg glute bridge + band around the knees
3 Squats @Asecending
Tempo 4.1.X.1
Scaling options
Beginner
Amrap 13
7 Deadlift @light-mod
300m Bike or 150m Ski/Row
7 Ring Rows + 7 Box dips
Intermediate
Amrap 13
7 Deadlift @185/125
500m Bike/Ski/Row
7/5 Box supported Ring Muscle-ups OR
7 CTB + 7 Ring dips
*Athletes can assist with bands if needed
COMP
Amrap 13
7 Deadlift @245/165
500m Bike erg
7/5 Ring Muscle-ups
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TC: 20mins
Scaling options
Beginner
*Try and have athletes test their squat, but realize that this might be limited by full ROM issues caused by strength &/or stability. If severely limited have this athlete complete the following:
5 x 2 reps @mod-heavy
The goal is to try and increase the athletes ROM with good technique under a mod-heavy load.
Intermediate
As written
COMP
As written