February 20, 2021

Saturday, February 20th 2021

Warm-up
A. General
30sec Row or Bike
10 rotating scorpions
10 rotating full squat T spine rotations
30sec Row or Bike
10 Alternating high box step ups
5/5 deep squat single arm DB press

B. Mobility
Parallette extension
10-15 repetitions

C. Specific
2 sets
7 Tall kneeling Banded Angels
10 Prone W to Y’s
7 Med Ball squat cleans
5/5 RDL + Reach

Metcon
Metcon (Time)
For time
100 Wall Ball 20/14lbs
50 Ring dips
100 DB snatch 1×50/35lbs
100 Push-ups

@20:00min mark
1 RM power clean

KG: 22/16
Score: Time + weight of the 1RM
TC: 30mins

Metcon (Weight)
Weight of 1RM Power Clean

Scaling Options
Beginner
For time
80-100 Wall Ball @light
50 Box dips
100 DB snatch @light
100 Hand elevated push-ups
@20:00min mark
1 RM power clean

Intermediate
For time
80-100 Wall Ball @20/14
50 Feet supported Ring dips
80-100 DB snatch @35/25
80-100 Push-ups
@20:00min mark
1 RM power clean

COMP:
For time
100 Wall Ball @20/14
50 Ring dips
100 DB snatch @50/35
100 Push-ups

Metcon
Metcon (Time)
Team Version
You go, i go, for time
one person working at a time

150 Wall Ball 20/14lbs
75 Ring dips
150 DB snatch 1×50/35lbs
150 Push-ups

@20:00min mark
Ascend to the heaviest Power clean possible in multiples of 3 per athlete starting @
135/95lbs adding 10/5lbs every round

Metcon (Weight)
Total weight of teammates best power cleans

Extra Accessory