April 29, 2022

Friday, April 29th 2022

Warm-up
A. General
3 rounds
30 second stiff leg rowing
15 Vertical toe touches
10 Russian KB swings

B. Specific
2 pause deadlift @ 40-50%
5 x 3 reps

Weightlifting
Deadlift (6 x 5 @82%)
TC: 8 min
Score: Weight

Scaling Options
Beginner
4 @ Moderate

Intermediate
As Written

Perform
6 x 5 @82%

Metcon
Metcon (4 Rounds for reps)
Row
4 x 750m
Rest 3 mins

TC: 25 min
Score: Slowest Time

Scaling Options
Beginner
4x500m

Intermediate
3 x 750m

Perform
As written

Extra Accessory
Metcon
Banded lateral kick
3 x 10/side
Rest 30-60 seconds between sets