July 12, 2022

Tuesday, July 12th 2022

Warm-up
A. General
3 minutes @easy
Machine

B. Mobility
Seated T-spine extension
2-3 set of 5 deep breaths
Try to reach more ROM every time you exhale

C. Specific
Pull:
-3 Clean lift offs (floor to above the knee)
-3 clean pulls
Reception:
-3 Tall muscle cleans
-3 Rack deliveries
-3 Tall power cleans
-3 Front squat
-3 Tall squat cleans

*We are doing so many tall drills today to reinforce the extension position. As the goal of today’s clean session is to work on the third pull, and this must come from a full hip extension in the squat clean.

Weightlifting
Hang Clean (Hang Squat clean)
1 x 3 @60%
2 x 2 @70%
3 x 2 @80%

TC: 12 min
Score: Weight

Scaling Options
Beginner
6×2 @moderate across

Intermediate
As Written

Perform
Clean & Jerk
From Blocks:
Barbell start just below the knees
1 x (3+1) @60%
2 x (2+1) @70%
3 x (2+1) @80%
Rest 2-3 minutes between sets

Metcon
Metcon (Time)
6 rounds for time
15 Power clean 95/65 lbs
25 Air Squats
7 Bar Muscle-ups

KG: 45/30 KG
TC:16 min
Score: Time

Scaling Options
Beginner
15 Power clean@ 45/35
15 Air Squats
5 Ring Rows

Intermediate,
Power cleans @ 75/55lbs
sub with pull ups

Perform
Multiple short intervals
Every 3mins x 6
18/15 Cal Row
25 Air Squats
7 Bar Muscle-ups

Extra Accessory
Metcon (3 Rounds for reps)
3 Rounds
15/12 Cal Assault Bike Sprint
30 Walking Lunges

Rest :45 between Rounds

GO HARD!