July 22, 2022

Friday, July 22nd 2022

Warm-up
A. General
60sec Row/Bike/Run/Ski @ easy
30sec Banded sidewalks (15sec/side)
60sec Row/Bike/Run/Ski @ Moderate
30 sec Pause Air squats
60sec Row/Bike/Run/Ski @ Hard

B. Mobility
Full squat T spine rotations
60sec

C. Specific
3 halting clean deadlifts
3 hang clean pulls
3 Halting cleans (pause at hang position)
3 tempo hang cleans
—-
3 Push press
3 Jerk balance
3 Split jerk

Weightlifting
Metcon (Weight)
Work up to a heavy complex for the day
1 Clean
1 Hang Clean
1 Jerk

TC: 17 min
Score: Weight

Scaling Options
Beginner
Across @ technical weight

Intermediate
As Written

Perform
Work up to a heavy complex for the day
2 Hang Clean
1 Jerk

Metcon
Metcon (Time)
4 rounds for time
20 DB Thrusters 2×50/35lbs
16 Alternating DB Snatch 1×50/35lbs

KG: 35/25 KG
TC: 13 min
Score: Time

Scaling Options
Beginner
@25/15lbs
Lower reps in thrusters if needed

Intermediate
@35/25lbs

Perform
4 rounds @75/55 lbs
20 Thrusters
15 Power Snatch

Extra Accessory
Metcon
Rotator cuff drop and catch
3 x 10/side
Rest as needed between sets
FOR QUALITY