January 13, 2021

Wednesday, January 13th 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 Clean 1st pull @ tempo
3-5 Hang clean pull
3-5 Tall cleans
3-5 Front rack Sots Press
*Beginners, press from as low as possible.

Weightlifting
Metcon (Weight)
From the low hang

E2MOM for 10 minutes
3 Clean high pulls
1 Paused Squat clean*
1 Front squat
1 Jerk

@ascending from 60-75%
*Pause at receiving position

Score: Barbell load

Scaling Options:
Beginner:
E2MOM for 10 minutes
1 Power clean
1 Front squat
1 Jerk
*Keep it simple and work on positions.

Intermediate:
As written

COMP:
E2MOM for 10minutes
3 Clean high pulls
1 Paused Squat Clean
1 Squat Clean
1 Jerk
@ascending from 60 to 75%, from blocks, bar about knee height

Metcon
Metcon (Time)
2 rounds for time
30 Deadlift @185/125lbs
30/25 Cal Bike, Row, or Ski
30 Push-ups

KG: 85/55
Score: Time
TC: 12mins

Notes:
Sets of 10 on the deadlift
Stay away from failure on the Push-ups

Scaling Options:
Beginner:
For time:
2 rounds
30 Deadlift @light
25/20 Cal Bike, Row, or Ski
30 Hand elevated Push-ups

Intermediate
For time:
2 rounds
30 Deadlift @155/105
30/25 Cal Bike, Row, or Ski
20-30 Push-ups

COMP:
2 rounds
30 Deadlifts @155/105lbs
30/25 Cal Bike
30 Push-ups

Extra Accessory
Metcon
Paloff press
3 x 5/side
Hold every rep for 5 seconds with arms extended

Rest as needed between sets

Goal: Core stability

Choose the knee angle you want, preferably the one where you are "weaker".