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Wednesday, June 16th 2021

Warm-up
A. General
1 set
60sec Row/Bike/Ski
7/7 Single leg RDL with empty bar
10 Rotating T spine squats

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 squats*
3 Tempo power cleans
*Pause for 2 seconds at power clean reception on the way down

Weightlifting
Metcon (Weight)
Every 30sec for 3mins
4 TNG Power Clean 155/105lbs

Rest 2mins and repeat

KG: 70/50
TC: 8mins

Scaling options
Beginner
EMOM x 3mins
4-6 Power Clean @155/105lbs
*Not TNG

Rest 2mins and repeat

Intermediate
Every 30sec x 3mins
4 TNG Power Clean @115/75lbs
Rest 2mins and repeat

COMP
4 sets
8 TNG @155/105
Rest 10-15
8 TNG @155/105
Rest 10-15
8 TNG @155/105
Rest 2 minutes

Metcon
Metcon (AMRAP – Reps)
EMOM 15minutes
1. 12-16 Cal Bike,Ski, Row
2. 15-20 Box Jumps @24/20"
3. 10-15 Wall Balls @20/14lbs

KG: 9/6
Score: Total reps

Scaling options
Beginner
EMOM 15
1. 8-12 Cal Bike,Ski, Row
2. 15-20 Box Jumps @low
3. 10-15 Wall Balls @light

Intermediate
As written

COMP
EMOM 15
1. 16/12 Cal Assault bike
2. 20 Box Jumps
3. 15 Wallballs @30/20

Extra Accessory
Metcon
Hip extension on GHD
3 x 20 @RPE 8/10
Rest 60 seconds between sets

Goal: Post chain strengthening

Points of performance:
– Keep your spine neutral for the entire movement. We want to focus on strengthening glutes and hamstrings.