October 6, 2021

Wednesday, October 6th 2021

Warm-up
A. General
60sec Row/Bike/Run/Ski @ easy
30sec Banded good mornings
45sec Row/Bike/Run/Ski @ Moderate
30sec Banded T pull aparts
30sec Row/Bike/Run/Ski @ Hard

B. Mobility
Front rack bent elbow stretch
5 x/side 5sec contract + 5 sec relax

C. Specific
2 sets
3 clean first pull
3 hang muscle clean
3 heaving hang squat clean
3 jerk dips
3 jerk balances
3 Push Jerk
3 tempo clean & jerk

Weightlifting
Heavy Grace (Time)
For time
30 Clean & Jerk 225/155lbs

KG: 100/70
Score: Time
TC: 10mins

Scaling options
Beginner
30 Clean & Jerk @Heavy

Intermediate
30 Clean & Jerk @185/135lbs

COMP
As written

Metcon
Metcon (Time)
3 rounds
20/16 Cal Bike/Row/Ski
20 KB Swings 24/16 Kg
20/16 Cal Bike/Row/Ski
20 KB Swings 24/16 Kg
20/16 Cal Bike/Row/Ski

Score: Time
TC: 26mins

Scaling options
Beginner
3 rounds
12/9 Cal Bike/Row/Ski
20 Russian KB Swings @light Kg
12/9 Cal Bike/Row/Ski
20 Russian KB Swings @light Kg
12/9 Cal Bike/Row/Ski

Intermediate
As written

COMP
3 rounds
20/16 Cal Bike
20 KB Swings @24/16 Kg
20/16 Cal Bike
20 KB Swings @24/16 Kg
20/16 Cal Bike

Cool down
5-8 minutes on bike or light jog