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Monday, August 9th 2021

Warm-up
A. General
30sec Bike or Row @easy
30sec Cossack squats
30sec Bike or Row @mod
30 sec of Jumping air squat every 2,3,4,5 sec
30sec Bike or row @hard

B. Mobility
90/90 hip rotations
60sec

C. Specific
2 sets
5/5 Banded monster walks
10 Glute bridges
5 jumping squat with empty bar

Strength
Back Squat (Weight)
3 @70%
3 @80%
Max reps @90%

Score: Reps @90%
TC: 10mins

Scaling options
Beginner
3×3 @3 sec down
Rest 2mins

Intermediate
As written

COMP
As written

Metcon
Metcon (AMRAP – Reps)
6 sets of
60sec Max reps TTB
30sec Max reps Squat Clean @80%
90sec rest

Score: Total reps
Total time: 18minutes

Scaling options
Beginner
Every 3 mins for 18 mins
60sec max reps V-ups
30sec Max Squat Clean @mod-heavy

Intermediate
Every 3 mins for 18 mins
60sec max reps Toes to eye level
30sec Max Squat Clean @80%

COMP
EMOM 6
Odd: max reps TTB
Even: Max Squat Clean @135/95
Rest 2
EMOM 6
Odd: Max TTB
Even: max Squat Clean @185/125
Rest 2
EMOM 6
Odd: MAx TTB
Even: Max Squat Clean @225/155
Rest 2
Every 30 sec for 6 minutes
1 Power Clean @255/165

Extra Accessory
Metcon
Glute ham raise
3 x 6
Rest as needed between sets

Slow and controlled descent