January 8, 2021

Friday, January 8th 2021

Warm-up
A. General
Amrap 6 minutes
12 In and out squats
10 Squat clean wall balls
8 Banded lateral hops (4per side)

B. Activation
Banded lateral hops:

C. Specific
7 RDL
7 RDL muscle clean
7 Front squats
7 good mornings

Weightlifting
Metcon
Tall muscle clean
Stretched extension hold + power clean (slingshot effect)
Tempo first pul + stretch extension hold +power clean
Tempo first pul + stretch extension hold +power clean to 90 degrees
Tempo first pull + stretch extension hold +power clean to squat
Tempo power clean
Tempo Squat clean

TC: 10mins
Score: No score

Metcon
Metcon (Weight)
Every 4 minutes for 20 minutes

2 rounds
5 Clean
15 Box Jumps 24"/20"

Weights
Men: 135-185-205-225-245lbs
Women 95-125-145-155-165lbs

Last bar should represent approximately 70% of your best Clean.
Metcon (Time)
KG:
Men: 60-84-93-102-110
Women 43-56-66-70-75
Score: Load of best barbell + time of best interval

Scaling Options:
Beginner:
Every 4 minutes for 20 minutes
2 rounds
5 Clean @moderate
15 Box Jumps

Intermediate:
Every 4 minutes for 20 minutes
2 rounds
5 Clean
15 Box Jumps

Weights
Men: 115-135-155-185-205
Women 75-95-105-125-135

Last bar should represent approximately 70% of your best Clean.

COMP:
As written

Extra Accessory
Metcon
Star side plank
EMOM 8minutes
Odd: 20-30 sec right side
Even: 20-30 se left side