June 1, 2022

Wednesday, June 1st 2022

Warm-up
A. General
60sec Row/Bike/Ski
7/7 Single leg RDL with empty bar
10 Good Mornings with empty bar

B. Mobility
PNF banded lat stretch
2 sets of 10 reps/arm

C. Specific
2 sets
3 Hang clean pull
3 Tall power cleans
3 Front rack elbow rotations
3 Tempo cleans

Weightlifting
Power Clean (1 rep max)
TC: 12 min
Score: Weight

Scaling options
Beginner, Intermediate, Perform
As Written

Metcon
Grettel (Time)
10 Rounds For Time:

3 Clean and Jerks (135/95 lb)
3 Burpees Over the Bar

KG: 60/43 KG
TC: 12 min
Score: Time

Scaling Options
Beginner
10 Rounds for Time:
3 Clean-and-Jerks, Light
3 Burpees

Intermediate
10 Rounds for Time:
3 Clean-and-Jerks, 115/75 pounds
3 Burpees over the Bar

Extra Accessory
Metcon
Relay Race

Set up two teams or three and have athletes perform a relay in a distance that makes sense for your gym (100,200m or feet) Can also be done on machines.

Winner of the race decides the fate of the "loser"