November 24, 2021

Wednesday, November 24th 2021

Warm-up
A. General
Amrap 4 minutes
12 In and out squats
10 Squat clean wall balls*
8 Banded lateral hops (4per side)
*Not a med ball clean, A med ball clean into a wall ball

Banded lateral hops:

B. Specific
7 RDL
7 muscle clean
7 Elbow rotations
7 Front squats
7 good mornings

Weightlifting
Clean (10×1 @85%+)
EMOM 10minutes
1 Clean @85%+

Score: Heaviest set

Scaling options
Beginner
EMOM 10
3 Cleans @mod-heavy*
*Working on technique

Intermediate & COMP
As written

Metcon
Metcon (2 Rounds for reps)
Every 9 mins x 2 sets
15 Power Snatch @75%
50 Wall Balls 20/14lbs

Score: Time of each set
TC: 18minutes
KG: 9/6

Scaling options
Beginner
15 Power Snatch@mod-heavy
30 Wall ball @light

Intermediate
As written

COMP
15 Power Snatch @185/135 lbs
50 Wall Balls @30/20 lbs

Extra Accessory
Metcon
Swiss ball leg Curls
5 x 10 reps

If no Swiss ball: Use rings

Goal: Hamstring strength + stability