November 26, 2021

Friday, November 26th 2021

Warm-up
A. General
3 rounds
1 min Row or Bike
30 seconds
round 1: Inch worms
round 2: Prayer stretch with foam roller
round 3: Reverse plank + march

B. Specific
3 paused push press
3 Tall jerks*
3 jerks
*
(land in whatever receiving position you will use for the weightlifting section)

Weightlifting
Push Jerk (1 RM)
Then

Every 90 sec x 5
3 Jerk @push press weight

Score: Heaviest push press
TC: 15mins

Scaling options
Beginner
Push press
1 RM
Then
Every 90 sec x 5
3 Push press 65-70% push press weight

Intermediate
As written

COMP
Push press
1 RM
Then
5 x 3 Jerk @push press weight

Metcon
“The Captain” (AMRAP – Rounds and Reps)
4 x AMRAP 3mins
10 Thrusters 95/65lbs
10 Bar facing burpees

Rest 2mins between amraps

Continue where you left off
KG:40/30
Score: Total rounds + reps
TC: 20mins

Scaling options
Beginner
4 x Amrap 3mins
10 Thrusters @light
6-10 Bar facing burpees

Intermediate
4 x Amrap 3mins
10 Thrusters @75/55 lbs
10 Bar facing burpees

COMP
As written

Extra Accessory
Metcon
3 sets
12 Alternating Renegade Rows
8 Ring Face pulls