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Wednesday, August 11th 2021

Warm-up
A. General
60sec Row/Bike/Ski @easy
10 Rotating T spine squats

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

C. Specific
2 sets
3-5 Hang clean pull
3-5 Tall power cleans
3-5 Front squats
3-5 Push press
3-5 Jerks

Weightlifting
Metcon (3 Rounds for reps)
Clean and Jerk
3 sets
6reps @ 60%
4reps @70%
2reps @80%

Rest 3mins between sets

Score: Weight used on each of the three bars
TC: 20mins

Scaling options
Beginner
Clean & Jerks
6 x 3 @technical load

Intermediate
As written

COMP
2 rounds, each for time
6 Clean and Jerk
10 Box Jumps
4 Clean and Jerk
10 Box Jumps
2 Clean and Jerk
Rest 1:1 between rounds

Metcon
Metcon (Time)
For time
21-18-15-12-9-6-3
Wall Ball 20/14lbs
HSPU

KG:10/6
Score: Time
TC: 15mins

Scaling options
Beginner
For time
21-18-15-12-9-6-3
Wall Ball @light
Seated DB press @mod

Intermediate
For time
21-18-15-12-9-6-3
Wall Ball @20/14
Reduced rep HSPU or Piked hspu

COMP
For time
21-18-15-12-9-6-3
Wall Ball @20/14
HSPU
Forced rest of 30 seconds every 2 minutes

Extra Accessory
Metcon
4 rounds
10 Explosive landmine press (2 sec hold bottom)
30 sec/side single DB OH Hold
10 single arm lateral raise (other arm hold a DB at the bottom)