Wednesday, August 25th 2021
Warm-up
A. General
3min Row or Bike @increasing intensity
3min Row or Bike @increasing intensity
B. Mobility
PVC shoulder dislocate
10-12 Repetitions
-As close as you can while maintaining lock out and retraction in the scap
C. Specific
@snatch grip
5 Good mornings
5 btn press
5 btn thrusters
5 Muscle snatch
5 OHS
Weightlifting
Metcon (Weight)
5 sets @60-65%
2 Snatch grip push press behind the neck
2 OH Squat
2 Snatch grip push press behind the neck
2 OH Squat
Score: Weight used across each set
TC: 15mins
Metcon
Metcon (Time)
5 rounds
15 Bar facing Burpees
16 Front Rack Lunges @95/65 lbs
Rest 30 seconds
15 Bar facing Burpees
16 Front Rack Lunges @95/65 lbs
Rest 30 seconds
KG: 40/30
Score: Total time
TC: 17mins
Scaling options
Beginner
5 rounds
8-10 Bar facing Burpees
16 Front Rack Lunges @light
Rest 30 seconds
Beginner
5 rounds
8-10 Bar facing Burpees
16 Front Rack Lunges @light
Rest 30 seconds
Intermediate
5 rounds
10-15 Bar facing Burpees
16 Front Rack Lunges @75/55 lbs
Rest 30 seconds
COMP
5 rounds
20 Bar facing Burpees
50′ Front Rack Lunges @135/95
Rest 30 seconds
Extra Accessory
Metcon
DB Seated Strict Press
5 x 3 @Heavy
5 x 3 @Heavy
Beginner & Intermediate & COMP
As written