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Wednesday, July 28th 2021

Warm-up
A. General
60sec Row/Bike/Ski
7/7 Single leg RDL with empty bar
10 Good Mornings with empty bar

B. Mobility
PNF banded lat stretch
2 sets of 10 reps/arm

C. Specific
2 sets
3 Hang clean pull
3 Tall power cleans
3 Front rack elbow rotations
3 Tempo cleans

Weightlifting
Power Clean (1 Rep Max)
TC: 12mins
*Recommend sticking to a power clean for the class athlete

Scaling options
Beginner
5 x 2 reps @mod-heavy

Intermediate
As written

COMP
1RM Clean

Metcon
Grace (Time)
For Time:
30 Clean and Jerks, 135# / 95#

@0:00

@5:00 Perform B2

Helen (Time)
3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups

KG: 60/40
Score: Time for both workouts
TC: 18mins

Scaling options
Beginner
Grace @light
"Helen"
3 rounds
200m Run
21 Russian KB Swings @mod
12 Jumping pull-ups

Intermediate
Grace @115/75
Helen @ Rx’d

COMP
Grace
Rest 10 minutes
Helen

Extra Accessory
Metcon
3 rounds
20 Band pull apart
20 Push ups