December 15, 2021

Wednesday, December 15th 2021

Warm-up
A. General
60sec Row/Bike/Run/Ski @ easy
30sec Banded good mornings
45sec Row/Bike/Run/Ski @ Moderate
30sec Banded T pull aparts
30sec Row/Bike/Run/Ski @ Hard

B. Mobility
Front rack bent elbow stretch
5 x/side 5sec contract + 5 sec relax

C. Specific
2 sets
3 clean first pull
3 hang muscle clean
3 heaving hang squat clean
3 jerk dips
3 jerk balances
3 Push Jerk
3 tempo clean & jerk

Weightlifting
Heavy Grace (Time)
For time
30 Clean & Jerk 225/155lbs

KG: 100/70
Score: Time
TC: 10mins

Scaling options
Beginner
30 Clean & Jerk @Heavy/Same weight as previous test

Intermediate
30 Clean & Jerk @185/135lbs or Same weight as previous test

COMP
As written

Metcon
Metcon (Time)
3 rounds
20/16 Cal Bike/Row/Ski
20 KB Swings 24/16 Kg
20/16 Cal Bike/Row/Ski
20 KB Swings 24/16 Kg

Score: Time
TC: 20mins

Scaling options
Beginner
3 rounds
12/9 Cal Bike/Row/Ski
20 Russian KB Swings @light Kg
12/9 Cal Bike/Row/Ski
20 Russian KB Swings @light Kg

Intermediate
3 rounds
16/14 Cal Bike/Row/Ski
20 Russian KB Swings @light Kg
16/14 Cal Bike/Row/Ski
20 Russian KB Swings @light Kg

COMP
3 rounds
20/16 Cal Bike
20 KB Swings @24/16 Kg
20/16 Cal Bike
20 KB Swings @24/16 Kg
20/16 Cal Bike*

*Yes, athletes will stay on the machine for 40 cals between rounds.

Extra Accessory
Metcon
Half kneeling pallof press
3 x 8/side

Goal: Core stability

Brace the core, then and only then, press forward aggressively and hold in extension for 2-3 seconds for every rep