January 29, 2022

Saturday, January 29th 2022

Warm-up
A. General
EMOM 6
Odd:
-60sec Bike/Row/Ski
Even:
-20 sec Sampson Lunges + 20 sec V-ups

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

C. Specific (drills)
2-3 sets
3 Clean high pulls
3 Tall clean
3 Tempo clean
3+2 Tempo Squat clean

D. Metcon Prep
3 sets
20 Single unders + 1 Double under every 5 reps
3-5 Beat swings + 1 TTB
3-2-1 Cleans* @Ascending
*3 reps in the first set, 2 reps in the second, 1 in the third

Metcon
Metcon (Time)
For Time
50-40-30-20-10 Double-Unders
25-20-15-10-5 TTB
5-4-3-2-1 Cleans 185/135 lbs

RX+ Ascend the clean each round:
185/135 – 225/155 – 245/165 – 275/185 – 295/205

Kg: 100/70
Score: Time
TC: 20 mins
Scaling options
Beginner
40-30-20-10-5 Single- Unders
25-20-15-10-5 Lying Straight Leg Lifts
5-4-3-2-1 Cleans @ Moderate

Intermediate
40-30-20-10-5 Double- Unders or single unders*
20-15-10-7-5 TTB or Toes to Eye Height
5-4-3-2-1 Cleans @ 185/125
*Double Under Attempt every 10 reps

COMP
Awful Annie: GHD sit-ups + 275/185 lbs

Metcon (Time)
Team Version

50-40-30-20-10
Double-unders
TTB
Cleans 135/95 lbs

One person working at a time, back and forth until completion

Extra Accessory
Metcon (Weight)
Anti-rotational landmine twist
4 x 16 Alternating @moderate

Goal: Core Stability