April 5, 2021

Monday, April 5th 2021

Warm-up
A. General
1set
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
3-5 Hang clean pull
3-5 Tall power cleans
3-5 Front squats

Weightlifting
Metcon (Weight)
EMOM 6minutes
1 Power Clean
3 Hang Power Clean
@70%

Scaling Options
Beginner:
EMOM 6
4 Tempo power cleans
*Work on developing proper positioning from the floor to mid thigh.

Intermediate & COMP:
As written

Metcon
Kalsu (Time)
For Time:
100 Thrusters, 135# / 95#

*Perform 5 Burpees Every Minute on the Minute*
In honor of LT Robert James Kalsu (April 13, 1945 – July 21, 1970)

KG: 60/43
Score: Time
TC: 30mins

Scaling options
Beginner
50 Thrusters @moderate to light
At the top of each min complete 3 burpees
*For athletes with ROM issues overhead or in the squat, DB’s can be a great tool as they are more malleable and the beginner athlete will be able to control them better than a barbell as a barbell can be intimidating.

Intermediate
75-100 Thrusters @115/75lbs
At the top of each min complete 3-5 burpees

COMP:
Intervals
100 Strict HSPU for time
Run 200m everytime you break

Extra Accessory
Metcon
3 sets
8/side Banded KB Single leg RDL
20 fast Banded leg curls
Rest 60 sec