June 17, 2022

Friday, June 17th 2022

Warm-up
A. General
Row 30 seconds
25’ Spiderman Lunges
Row 45 seconds
10 Jumping lunges
Row 60 seconds @ hard
10 Muscle Cleans

B. Mobility
Elevated Banded ankle rocks
2 sets of 10 -15reps/side, hold every stretch for 2-3 seconds

C. Specific
1. 10 Alternating Glute Bridge MArch
10 Good mornings @ empty bar
10 Alternating REverse lunges @ empty bar
5 Tempo Jumping Back Squats @ empty bar

2. Ramp up back squat

Weightlifting
Back Squat (Weight)
4 sets
2 reps @ 80%
Rest 30 sec
5 reps @70%
Rest 30 sec
10 reps @50%
Rest 1 min

The rest periods are important

TC: 15 min
Score: Weight

Scaling Options
Beginner
3-4 x 10 with control descent

Intermediate
As Written

Perform
5 sets

Metcon
Metcon (Time)
For Time
22-16-10
Hang power clean 135/95 lbs
Strict HSPU

RX+ 155/105, 4/2" Deficit

KG: 60/43 KG
TC: 15 min
Score: Time

Scaling Options
Beginners
22-16-10
Hang power clean @Moderate
DB Strict Press

Intermediate
Hang power clean @115/75 lbs
15-10-5
HSPU*
*Add plate under head if needed for ROM (if so keep volume of rep as RX)

Perform
N/A

Extra Accessory
Metcon
3 sets
10/10 Landmine rotations
50/50 Single leg Toes touches for quality