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Wednesday, August 25th 2021

Warm-up
A. General
3min Row or Bike @increasing intensity

B. Mobility
PVC shoulder dislocate
10-12 Repetitions

-As close as you can while maintaining lock out and retraction in the scap

C. Specific
@snatch grip
5 Good mornings
5 btn press
5 btn thrusters
5 Muscle snatch
5 OHS

Weightlifting
Metcon (Weight)
5 sets @60-65%
2 Snatch grip push press behind the neck
2 OH Squat

Score: Weight used across each set
TC: 15mins

Scaling options
Beginner & Intermediate & COMP
As written

Metcon
Metcon (Time)
5 rounds
15 Bar facing Burpees
16 Front Rack Lunges @95/65 lbs
Rest 30 seconds

KG: 40/30
Score: Total time
TC: 17mins

Scaling options
Beginner
5 rounds
8-10 Bar facing Burpees
16 Front Rack Lunges @light
Rest 30 seconds

Intermediate
5 rounds
10-15 Bar facing Burpees
16 Front Rack Lunges @75/55 lbs
Rest 30 seconds

COMP
5 rounds
20 Bar facing Burpees
50′ Front Rack Lunges @135/95
Rest 30 seconds

Extra Accessory
Metcon
DB Seated Strict Press
5 x 3 @Heavy