5 sets
5/5 Russian step ups 24/20”
Rest 20 seconds
3/3 Front Rack lunges, forward @ ascending load
Rest 90 seconds
TC: 15 minutes
Score: Weight on lunges
Scaling Options
Beginner
3/3 Russian step ups
3/3 Front Rack lunges @ across, RPE 6/10
Intermediate & Perform
As written
12 rounds for time
4 Power Snatch 95/65 lbs
4 Bar Facing Burpees
Rest 1 minute
after round 4 & 8
TC: 11 minutes
Score: Time minus rest
KG: 43/30
Scaling Options
Beginner
12 rounds
3 Power Snatch, empty bar
3 burpees
Intermediate
4 Power Snatch @ 75/55 lbs
4 Bar facing burpees
Perform
3 sets of
4 rounds
3 Power Clean @135/95
3 Bar Facing Burpees
Rest 2 minutes between sets
4 rounds
30 sec Single leg Hip Thrust hold (Right)
20 Banded Leg curls (Right)
30 sec Single leg Hip Thrust hold (Left)
20 Banded Leg curls (Left)
No rest
A. General
1:00 easy shuttle runs
2 rounds
3/3 Samson Stretch
6 Burpees
10 air squats
B. Mobility
PNF Hamstring stretch
5 repetitions/side
– 5 seconds contraction, pushing against the band with your foot
– 5 seconds stretch, pulling your foot back with the band
https://www.youtube.com/watch?v=1RohXn9h21c
C. Metcon specific
2 sets @ ascending
4 Snatch grip halting deadlifts
4 hang muscle snatch
4 power snatch balance
4 bar facing burpees