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Wednesday, September 1st 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 Tempo cleans
3 push press
3 jerks

Weightlifting
Metcon (Weight)
EMOM 10minutes
Odd: 200m Run
Even: 2 Clean & Jerks @ascending

Scaling options
Beginner
EMOM 10
Odd: 100m Run
Even: 2 Clean & Jerks @Technical load across each set

Intermediate
As written

COMP
EMOM 10
8/6 Cal Bike erg
2 Push Jerk @65%

Metcon (Time)
3 rounds
1,000m Bike or 400m Row/Ski
25 TTB
10 Front Squats 185/135lbs

KG: 85/55
Score: Time
TC: 20 mins

Scaling options
Beginner
3 rounds
600m Bike 200m Row/Ski
25 V-ups or Sit-ups
10 Front Squats @heavy

Intermediate
3 rounds
1,000m Bike 400m Row/Ski
15 TTB or 25 Toes to eye level
10 Front Squats @155/105 lbs

COMP
3 rounds
400m Bike erg
25 TTB
10 Front Squats @205/145

Extra Accessory
Metcon (Time)
8-7-6-5-4-3-2-1
Skull Crushers @mod
Wall walks

triceps endurance

Points of performance:
The weight for the skull crushers has to be challenging for the number of répétions, BUT you should not reach failure at any points
Practice different pattern for the wall walks