June 16, 2022

Thursday, June 16th 2022

Warm-up
General
Jog 400m
2 rnds
– 25’ Soldiers walk
– 25’ Side lunges
– 50’ out and back side shuffle

B. Specific (Part A)
Ladder drills
– Hop Scotch

– Scissor drill

– One leg forward hop out
– One leg forward hop back
– Icky Shuffle

C. Specific (Part B)
1. Tempo muscle clean
Tempo + pause power clean (pause above the knees)
Tempo power clean
Clean ramp up

2. Prepare metcon
2 rnds
1 power clean
2-5 box jumps

Agility
Metcon
EMOM 5minutes
Icky Shuffle on the agility ladder

TC: 5 min
Score: For Completion

Metcon
Metcon (Time)
10 rounds for time
3 Power cleans @78%
10 Box jumps 24/20"
200m Run/ Bike 400m

TC: 25 min
Score: Time

Scaling Options
Beginner
10 rounds
3 Power cleans @ Singles
10 Box Jumps, no rebound
100m run/ Bike 200m

Intermediate
Reduce rounds if needed

Perform
N/A

Extra Accessory
Metcon
Strict TTB
3 x 10-15

Core strength
Modification with low bar + Wall Ball in the low back: