April 21, 2022

Thursday, April 21st 2022

Warm-up
A. General
1 min Row @easy
10 sec Bottom of ring dip hold
45 sec Row @moderate
10 sec Ring support hold (top of dip)
30 sec Row @hard

B. Specific
5 Muscle Clean
(Focus on leg drive and proper bar path)
5 Tall Power clean

5 Halting Power clean*
* Pause in high hang position

—Load a comfort weight on the barbell—
2 sets @Ascending
3 clean pulls
1 tall power clean
3 TNG Power cleans

Weightlifting
Power Clean (5 x 5 TNG @ascending)
TC: 12 min
Score: Heaviest Weight

Scaling options
Beginner
5×5 Power Clean @ light ascending to moderate

Intermediate
5×3 TNG @ ascending

Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 10minutes
10 Box jumps 30/24"
10 Ring dips

*Wear a weighted vest if possible

TC: 10 min
Score: Rounds and Reps

Scaling options
Beginner
8 Plate jumps @High
6 Push Ups or Hands on Box Push Ups

Intermediate
10 Box jumps @24/20"
5 Ring dips or 10 Assisted Ring Dips

Perform
As written

Extra Accessory
Metcon (Weight)
10 x 10 Weighted sit-ups
Rest 60 seconds between sets