February 19, 2022

Saturday, February 19th 2022

Warm-up
A. General
3 Rounds
60 Seconds Row @ increasing intensity
50′ Bear Crawl
25ft in and out ladder drill

B. Mobility
Handstand superman drill
10-15 repetitions

*for members who can’t go upside down, use a pike position from a box or even from the floor.

C. Specific
5 Box jumps
5 Strict press
5 Clean pulls
5 Clean High pulls
5 Box jumps
5 strict press
5 Rack deliveries

5 High hang power clean
5 Box jumps
5 Strict press
5 Hang power clean
5 Low Hang power clean

Ramp up Power Clean

Metcon
Metcon (Time)
At 0:00
2K Row for time
Metcon (AMRAP – Rounds and Reps)
At 10:00
AMRAP 20
10 Box jump 24/20"
15 HSPU
1 Clean @85%

Score: Rounds + Reps

Scaling options
Beginner
10 Plate jump @Moderate
15 DB Push Press @Moderate
1 Clean @Moderate-Heavy

Intermediate
7 Box jump @24/20"
8 HSPU / 15 DB Z Press
1 Clean @85%

Metcon (AMRAP – Rounds and Reps)
Team Version

At 0:00
1K Row Each Partner

At 10:00
Round for Round, You Go I Go
AMRAP 20
5 Box Jumps @4"/20"
5 HSPU
1 Clean @85%

Extra Accessory
Metcon
RDL to knee up on Bosu Ball
3 x 8/leg

Goal: Unilateral post chain stability