July 1, 2022

Friday, July 1st 2022

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 muscle clean
3 power clean
3 Tempo squat cleans
3 jerk dips
3 push press
3 Jerk
3 tempo clean & jerk (slow down first pull)

Weightlifting
Clean and Jerk (1 rep max)
TC: 15 min
Score: Weight

Scaling Options
Beginner
Every 2 min for 14 min
3 Clean and Jerk @ moderate

Intermediate & Perform
As Written

Metcon
Metcon (Time)
2 rounds for time
50 WallBalls 20/14lbs
50 KBS 24/16 KG

KG: 9/7 KG
TC: 12 minutes
Score: Time

Scaling Option
Beginner
40 Wall Balls 14/10lbs
30 KBS @16/9 KG

Intermediate
50 Wall Balls 16/12 lbs
50 KBS @ 20/12 KG

Perform
2 rounds for time
50 Wall Balls 20/14lbs
50 GHD Sit-ups

Extra Accessory
Metcon (Weight)
Unstable KB Press
3 x 10/arm
Rest as needed between sets