April 28, 2021

Wednesday, April 28th 2021

Warm-up
A. General
Amrap 5
30sec Row/Bike/Ski
7/7 Single leg RDL
5/5 Seated DB press

B. Mobility
PNF banded lat stretch
2 sets of 10 reps/arm

C. Specific
2 sets
3-5 Hang clean pull
3-5 Tall cleans
3-5 Front squats

Weightlifting
Clean (5x 2+1@60-70%)
5 sets @60-70% of 1RM
2 Hang Power Clean + 1 Hang Squat Clean
Rest 2mins between sets

Score: weight used across each set
TC: 15mins

Scaling options
Beginner
5 x 3 Hang cleans
*Work on keeping the bar close and receiving the bar in a comfortable well positioned squat.

Intermediate
As written

COMP:
From high blocks (Barbell start at mid thigh)
5 sets @60-70% of 1RM
2 Power Clean + 1 Squat Clean
Rest 120-180 seconds between sets

Metcon
Metcon (Time)
For time
21-15-9
Deadlift 225/155lbs
Box Jumps 24"/20"

KG: 102/70
Score: Time
TC: 10mins

Scaling options
Beginner
21-15-9
Deadlift @moderate
Box Jumps @low

Intermediate
21-15-9
Deadlift @185/125
Box Jumps @24/20

COMP:
As written

Extra Accessory
Metcon
6 rounds
10 sec L-sit Hold (accumulated)
6/knee Knee up + KB side to side*
30 sec Face up cinese plank

*Step-up stability