February 2, 2022

Wednesday, February 2nd 2022

Warm-up
A. General
20 Deep squat T spine rotations
20 Rotating scorpions
20 Alternating Dead bugs
20 Hand release push-ups / Hand elevated push-ups
20 Alternating Candle sticks (Double or single leg)
*Be sure to give athletes plenty of time to accumulate the reps at a warm up pace

B. Hang Clean to Thruster drills
– Tall muscle clean
– Tall muscle half squat clean (pull under as you muscle clean up)
– Setup up position hold
– Setup position hold + jump up
– Hang clean

Weightlifting
Metcon (Weight)
5 Sets
2 Hang cleans with pause @ above the knees for 3 seconds

Score: Max weight

Scaling options
Beginner
5 x 2 Hang clean + front squat

Intermediate
As written

COMP
Amrap 5 minutes
Hang Clusters @155/105

Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 9mins
30 Pistols
15 Ring Dips

Score: Rounds + reps

Scaling options
Beginner
30 Alternating high box step ups
10 Kneeling Push Ups

Intermediate
20 Heel Lock Pistols
15 Toe Supported Ring Dips

COMP
As written

Extra Accessory
Metcon
Banded RDL
3 x 12/side
Rest 60 seconds between sets

Goal: Unilateral post chain stability

-Use the opposite arm to the working leg