July 8, 2022

Friday, July 8th 2022

Warm-up
A. General
3 sets
5/5 Front rack box step ups*
5/5 KB/DB windmills
10 Med Ball abmat sit ups
Set the box at a height that allows the athlete to stand from a full squat. If the box is too low the heel will be too far away from the hip.

B. Mobility
PNF lat stretch on box
5 repetitions
– 5 seconds pushing against the box with your elbows
– 5 seconds stretch moving your chest toward the floor

C. Specific Reception Drills
Jerk
6 split position push press
6 Tall split jerk (from heels off the ground & bar at forehead)
6 Tall split jerk (from Heels off the ground & bar in front rack)
6 Tall split jerk (from front rack)
3 Tempo Split jerks

Clean
3 Pause front squats
3 No hook, no contact squat cleans
3 Tall squat cleans
3 tempo cleans

Weightlifting
Clean and Jerk (5 x 1 @90%)
Rest as needed between reps

TC: 15 minutes
Score: Weight

Scaling Options
Beginner
5x 1-3 @ Good technique

Intermediate
As Written

Metcon
Metcon (Time)
For time
21-15-9-15-21
Medball Abmat situps @ 14/10lbs
Calorie Row/Bike/Ski

KG: 6/4KG
TC: 15 min
Score: Time

Scaling Options
Beginner
15-12-9-12-15
Abmat situps
Calorie Row/Bike/Ski

Intermediate
Abmat sit ups @ lower weight
Calorie Row/Bike/Ski

Perform:
21-15-9
GHD Sit-ups
Cal Ski

Extra Accessory
Metcon
EMOM 9minutes
6 Heavy Wallballs + 6 High Box jumps