March 21, 2022

Monday, March 21st 2022

Warm-up
A. General
3 sets
30 seconds Row @Low intensity
5 hang muscle clean (no hook grip, no contact, no feet)
5 inchworms

B. Specific: Positions
5 Clean grip RDL’s
5 Knees to hip "scoops"
5 Tempo power Clean

C. Drills: Bar Path
3 sets @Ascending from the hang
-Clean High pull + power clean
2 + 1

Weightlifting
Hang Power Clean (Weight)
EMOM 6 minutes
3 Hang Power Clean @70%

TC: 6 min
Score: Weight across

Scaling options
Beginner
3 Hang Power Clean @ Moderate

Intermediate & COMP
As Written

Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 10minutes
10 HSPU
30 Double-unders

TC: 10 min
Score: Rounds + reps completed

Scaling options
Beginner
10 DB Push Press @ Moderate
30 Single Unders

Intermediate
5 HSPU OR 10 Box piked
20 Double Unders*
*attempt DU every 5 reps

COMP
As written

Extra Accessory
Metcon
Dragon flag
5 x 5
Rest 90 seconds between sets

Control every portion of the descent