September 6, 2022

Tuesday, September 6th 2022

Warm-up
A. General
Amrap 5
30sec Row/Bike/Ski
10 wall balls @ light

B. Specific
2 sets
7/7 Banded monster walks
6 x 90/90 hip rotations
5 jumping back squat @4sec eccentric

Weightlifting
Back Squat (5 x 5 @78% + 4 sec eccentric)
TC: 16 min
Score: Weight

Scaling Options
Beginner
@controlled weight w/ 2 sec down

Intermediate & Perform
As Written

Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 18minutes
48 Air squats
24 Burpee to target
12 DB Clean 1×70/50 lbs (alternating)

KG: 30/22.5 KG
TC: 18 min
Score: Rounds and Reps

Scaling Options
Beginner
32 Air squats
16 Burpee
8 DB Clean @1 x heavy (alternating)

Intermediate
48 Air squats
24 Burpee to target
8 DB Clean @1 x 50/35 lbs (alternating)

Perform:
AMRAP 20minutes
48 Wallball @20/14 lbs
24 Burpee to target
12 DB Snatch @70/50 lbs

Extra Accessory
Metcon (Weight)
Hip thrust hold
5 x 20 seconds@mod-heavy
Rest 30 seconds between sets