June 11, 2021

Friday, June 11th 2021

Warm-up
A. General
Amrap 5
10/8 cal Row/Bike/Ski or 200m Run @Easy
25’/25′ Single arm OH Carry
20 Seconds/side PNF lat stretch on floor

B. Specific
5 dip hold
5 Push press + pause in ext.
5 Jerk balance
5 Push Jerk or split jerk

Weightlifting
Push Jerk (8 x 3 @80%)
EMOM 16minutes
Odd: 3 Jerks @80%
Even: 6 Jumping Push-ups

Scaling options
Beginner
EMOM 16
Odd: 3 Jerks @mod-heavy
Even: 6 burpees

Intermediate
EMOM 16
Odd: 3 Jerks @80%
Even: 6 kneeling, jumping Push-ups
*Should not be difficult

COMP
2-3 x EMOM 6
Min 1,4: 3 Split Jerk @80%
Min 2,5: 6 Jumping Push-ups @20/14, 12′
Min 3,6: 2 Heavy Jerk dips @90-/00% of 1RM
Rest 3 minutes between each EMOM

Metcon
Metcon (Time)
For time
30 Burpees
500m Row
30 CTB
20 Burpees
300m Row
20 CTB

Score: Time
TC: 12mins

Scaling options
Beginner
For time
20 Burpees
350m Row
20 Ring rows
15 Burpees
200m Row
15 Ring rows

Intermediate
For time
30 Burpees
500m Row
30 Pull-ups
20 Burpees
300m Row
20 Pull-ups

COMP
As written

Metcon (Time)
For time
30 Burpees
500m Row
30 CTB
20 Burpees
300m Row
20 CTB

Score: Time
TC: 12mins

Scaling options
Beginner
For time
20 Burpees
350m Row
20 Ring rows
15 Burpees
200m Row
15 Ring rows

Intermediate
For time
30 Burpees
500m Row
30 Pull-ups
20 Burpees
300m Row
20 Pull-ups

COMP
As written

Extra Accessory
Metcon
4 sets
3/side Ring in and out
12 bent over lateral raise
100′ Heavy farmer carry