Saturday, February 5th 2022
Warm-up
A. General
3 rounds
10/8 cal Row/Bike/Ski or 200m Run @Easy
50′ Walking Lunges + twist
5 Heaving hang squat clean
3 rounds
10/8 cal Row/Bike/Ski or 200m Run @Easy
50′ Walking Lunges + twist
5 Heaving hang squat clean
B. Mobility
Single leg deficit calf raise
30 sec/side
C. Specific
3 sets
20 seconds of double unders
5 handstand push-ups
1-3 Cleans @ascending
Metcon
Metcon (Time)
5 rounds for time
80 Double unders
20 Push ups
10 Power cleans 185/135lbs
80 Double unders
20 Push ups
10 Power cleans 185/135lbs
Metcon (Time)
Team Version
For time
600 Double unders
200 Push ups
1 Clean @ 80% before every switch
One person working at a time, partitioning the reps how you like, but before you switch partners you must complete:
1 Clean @80%
1 Clean @80%
Extra Accessory
Metcon
3 sets
10 Pendlay row
10 Hollow body band lat pulldown
10 Pendlay row
10 Hollow body band lat pulldown
Goal: Push/pull power
-Be explosive on the concentric
Score: Time
TC: 30 mins
Scaling options
Beginner
5 rounds
80 Single unders, attempting a double every 10-20 reps
20 Hand elevated push-ups
10 Power cleans @heavy
Intermediate
5 rounds
40 Double unders
10 Push-ups
10 Power cleans @155/105 lbs
COMP
5 rounds
20 Hspu
10 D-ball over shoulders @150/100