May 31, 2022

Tuesday, May 31st 2022

Warm-up
A. General
3 rounds
10/8 cal Row @increasing intensity
10 Hollow rocks
5/5 Hanging scapular C.A.R’s

B. Activation
3 sets @ascending
3 x 1 & 1/2 Strict press @light, mod, mod-heavy
10 Banded W-Y

C. Metcon prep
5 Dual DB Deadlifts
5 DB Hang cleans
5 Weighted sit-ups*
5 Cal Row/Bike @ sprint
Have athletes do a couple sets here to feel out the weight.

Weightlifting
Shoulder Press (3 rep max)
Murph athletes
5 x 3 @ across @ 6/10RPE

Focus on the Lat and OH stretching, using the press as a reference

Scaling options
Beginner, Intermediate, Perform
As Written

Metcon
Metcon (Time)
6 rounds for time
10 DB Hang clean 2×50/35lbs
15 Weighted abmat situps 1×50/35lbs
20/16 Cal Row/Bike

KG: 22.5/15KG
TC: 18 min
Score: Time

Scaling Options
Beginner
10 DB hang clean @ moderate x2
15 abmat situps
15/12 Cal Row/Bike

Intermediate
10 DB hang clean 35/20lbs x 2
15 Weighted abmat situps
20/16 Cal Row/Bike

Perform
N/A

Extra Accessory
Metcon
Prone angels
5 x 12 reps

*Use 5/2.5 lbs in each hand for extra load