June 13, 2022

Monday, June 13th 2022

Warm-up
A. General
Medicine Ball toss
Pair up members and they can throw reps of within a time window of:
– Chest pass
– Overhead pass
– Wall Ball Pass
– Split stance toss (rotational)
– etc

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

C. Specific
Split jerk Drills
– Split stance Strict press
– Split Stance push press
– Tall Split Jerk
– Tempo split jerk

Weightlifting
Split Jerk (7 x 3 @ascending)
TC:14 min
Score: Weight

Scaling Options
Beginner
Push Jerk
7×3

Intermediate & Perform
As Written

Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 14minutes
80 Double-unders
40 WallBalls 20/14 lbs
40 TTB

KG: 9/7 KG
TC: 14 min
Score: Rounds and Reps

Scaling Options
Beginner
60 Single unders
30 Wall Balls @Moderate
30 PVC to toes

Intermediate
20-60 DU
40 Wall Balls 14/10lbs
30-40 Toes to eye level

Perform
80 Double unders
40 Wall Balls 30/20 lbs
40 TTB

Extra Accessory
Metcon
Banded Pike pull hold
Accumulate 3mins