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Thursday, July 29th 2021

Warm-up
A. General
Row 150m
25′ samson stretch lunges
Row 200m
25′ Banded Monster Walk

B. Specific
3 sets
8/8 single leg glute bridges
5 Tuck Jumps*
3 Broad jumps*

Power
Max Height Box Jump (Distance)
Max Height Box Jump

Score: Height of best box jump
TC: 10mins

Scaling options
Beginner
5 x 3 tall box jumps
*Goal is to increase the height to one that they’ve never completed before.

Intermediate
As written

COMP
As written

Metcon
Metcon (Time)
5 rounds for time
20 Box jumps @24/20"
20 Wall balls @20/14lbs
20 Alternating DB snatch @50/35lbs

KG: 9/7 & 22.5/15
Score: Time
TC: 20mins

Scaling options
Beginner
5 rounds for time
20 Box jumps @low
20 Wall balls @light
20 Alternating DB snatch @light

Intermediate
5 rounds for time
20 Box jumps @24/20"
15-20 Wall balls @20/14lbs
20 Alternating DB snatch @35/25lbs

Extra Accessory
Metcon
Accessory / Extra
Cool down 3-4 minutes on bike or rower

Lower Body Flow