April 4, 2021

Sunday, April 4th 2021

Warm-up
A. General
400m Run
-Gradually building pace from easy to hard @nose breathing

B. Mobility
Soft tissue mobilisation
With a barbell, a foam roller or a LaCrosse ball
45-60 seconds/side
Quads/Hamstrings

C. Specific
2 sets
-100m legs only row
-10 tuck jumps to broad jumps*
-10 alternating bird dogs
*

Metcon
Metcon (5 Rounds for reps)
5 rounds
5mins max Cal row
3mins max Over unders 30/24"
1min max Hang power snatch 75/55lbs
1min Rest

Kg: 34/25
Score: Total reps

Scaling options
Beginner
5 rounds
5mins max cal row
3mins max Over unders @ideal height*
1min max Hang power snatch @light
1min Rest

*Ideal height will be different, for different athletes as taller athletes will have a difficult time getting under the pvc pipe. Ultimately though, athletes will struggle with jumping over the height.

Intermediate
5 rounds
5mins max cal row
3mins max Over unders @24/20"
1min max Hang power snatch @65/45lbs
1min Rest