May 29, 2022

Sunday, May 29th 2022

Warm-up
A. General
30 Cal Row
-Gradually building pace from easy to hard

B. Mobility
Soft tissue mobilization
With a barbell, a foam roller or a LaCrosse ball
45-60 seconds/side
Lats or pecs

C. Specific
2 sets
-100m legs only row
-10 tuck jumps to broad jumps*
-10 alternating bird dogs
*

Metcon
Metcon (5 Rounds for reps)
5 rounds
5 mins max Cal Row
3 mins max Double-unders
1 min max DB Snatch 1×50/35 lbs
1 min Rest

KG: 22.5/15 KG
TC: 49 min
Score: Reps

Scaling Options
Beginner
5 rounds
5mins max cal row
3mins max double unders
1min max Hang power snatch @light
1 min Rest

Intermediate
As written

Extra Accessory
Metcon
4 sets
6 Glute ham raises
12 Banded Y pulls