May 13, 2022

Friday, May 13th 2022

Warm-up
A. General
1 set
60sec Row/Bike/Ski
7/7 Single leg RDL with empty bar
10 Rotating T spine squats

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

C. Specific
2 sets
3 Hang clean pull
3 Tall power cleans
3 Front squats*
3 Tempo power cleans
*Pause for 2 seconds at power clean reception on the way down

Weightlifting
Power Clean (Weight)
Every 30sec x 6 (3mins)
4 TNG Power Clean @60%

Rest 2mins

Every 30sec x 6 (3mins)
4 TNG Power Clean @50%

TC: 8 min
Score: Weight

Scaling options
Beginner
2 Power Cleans @ moderate

Intermediate
3 TNG Power Clean @ 60%

Perform
4 sets
8 TNG @50%
Rest 10-15sec
4 TNG @60%
Rest 10-15sec
2 TNG @70%
Rest 2 minutes

Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 12 minutes
4 Front squat 185/135 lbs
8 Bar facing burpees

KG: 85/80 KG
TC: 12 min
Score: Rounds and Reps

Scaling options
Beginner
4 Front squat @ moderate
8 burpees

Intermediate
4 Front squat @ 155/105 lbs
8 Bar facing burpees

Perform
@225/155 lbs

Extra Accessory
Metcon
Standing Banded W
3 x 15
Hold 5 seconds every 5 reps