June 10, 2022

Friday, June 10th 2022

Warm-up
A. General
3 sets
8 Empty bar muscle clean
Row 40 seconds
8 Empty bar muscle snatch
Row 30 seconds
8 Beat Swings / TTB

B. Mobility/Activation
Btn tricep stretch with plate
30sec on / 10sec off x 2

C. Specific
Power Clean drills:
– Muscle clean
– Muscle clean with focus on return
– Cycling power cleans
Rowing drills:
– Unstrapped rowing @ low s/m
– Unstrapped rowing @ moderate s/m
– Unstrapped Rowing @ normal speed
Power Snatch drills:
– Muscle snatch
– Muscle snatch with focus on return
– cycling power snatch
Supported TTB Drill

Metcon
Metcon (Time)
2 rounds
50 Power cleans 95/65 lbs
50/40 Cal Row
30 Power Snatch 95/65 lbs
30 TTB

KG: 45/30 KG
TC: 25 min
Score: Time

Scaling Options
Beginner
2 rounds
30 Power cleans @Light
40/30 Cal Row
30 Power Snatch @Light
30 PVC TTB

Intermediate
2 rounds
50 Power cleans @75/55 lbs
40/30 Cal Row
30 Power Snatch @75/55 lbs
30 Toes to Eye Level

Perform
As Written

Extra Accessory
Metcon
3 sets
10 Banded Psoas march
20 Hip extension on GHD*
Rest 60 seconds between sets

*Hold 5 seconds after 10th and 20th reps