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Wednesday, September 8th, 2021

Warm-up
Warm-up
A. General
2 rounds
30 sec Row
30sec Full squat T spine rotations

B. Mobility
Elevated Banded ankle rocks
2 sets of 10 -15reps/side, hold every stretch for 2-3 seconds

C. Specific
2 sets
3 Back squats @1 1/4 + ascending
10 Broad jumps
3 Pause* wall balls @As high as possible

*Pause in the bottom

Weightlifting
Back Squat (20 reps @ 75%, For time)
Score: Time + Weight used
TC: 10mins

Scaling options

Beginner
4 x 5 Squats @moderate
1min rest
*Learning to move well through full range of motion as fatigue sets in

Intermediate & COMP
As written

Metcon (Time)
Back Squats

For time
20 reps @75%

Score: Time

Metcon
Metcon (Time)
5 rounds for time

12 Front squats @155/105lbs
10 Power Cleans @155/105lbs
6 Strict HSPU

KG: 70/50
Score: Time
TC: 12mins

Scaling options

Beginner
5 rounds for time
12 Front squats @moderate
10 Power Cleans @moderate
6 Strict DB press

Intermediate
5 rounds for time
12 Front squats @135/95lbs
10 Power Cleans @135/95lbs
6 Piked HSPU

COMP
12 Deadlift @155/105
8 Power Snatch @155/105
6 Strict HSPU

Extra Accessory
Metcon (Weight)
EMOM 10
Odd: 100′ Farmer Carry
Even: 100′ Sled Push

Lower push/upper pull endurance