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Tuesday, August 31st 2021

Warm-up
A. General
10/8 cal Row/Bike/Ski or 200m Run @Easy
25’/25′ Single arm OH Carry
20 Seconds/side PNF lat stretch on floor

B. Mobility
Foam roller wall slide
10 repetition slow and controlled

C1. Specific (Pre rope climb
2 sets
-7 Banded W-Y
-7 Banded T pull aparts
-7 Ring rows + pause

C2.Specific (Pre Metcon)
2 sets
3-5 Snatch drops (footwork, no bar)
3 Hang snatch high pulls
3 tall snatch
3/3 Back rack lunges
3 Bar facing burpees
*

Gymnastics
Metcon
EMOM 8minutes
1 Legless rope climb + 1 Rope climb

Score: For quality

Scaling option
Beginner
2 Floor rope climbs + 5 Rope hang Strict high knees

Intermediate
1-2 Rope climbs

COMP
For quality
5 Legless Rope Climb
10 Rope Climb

Metcon (3 Rounds for reps)
Every 3 minutes for 9 minutes
5 Hang Snatch 135/95lbs
10 Back rack lunges 135/95lbs
12 Bar Facing Burpees

KG: 60/40

Scaling options
Beginner
5 Hang snatch @moderate
10 Back rack lunges @Hang snatch weight
6-10 Bar Facing Burpees

Intermediate
5 Hang snatch @95/65lbs
10 Back rack lunges @95/65lbs
12 Bar Facing Burpees

COMP
Every 3 minutes for 9 minutes
15/10 Cal Ski
150′ D-ball Carry
10 Bar Facing Burpees

Extra Accessory
Metcon
5 x 20 Band pull apart

Simply keep your shoulders far from your ears