Wednesday, June 1st 2022
Warm-up
A. General
60sec Row/Bike/Ski
7/7 Single leg RDL with empty bar
10 Good Mornings with empty bar
60sec Row/Bike/Ski
7/7 Single leg RDL with empty bar
10 Good Mornings with empty bar
B. Mobility
PNF banded lat stretch
2 sets of 10 reps/arm
C. Specific
2 sets
3 Hang clean pull
3 Tall power cleans
3 Front rack elbow rotations
3 Tempo cleans
Weightlifting
Power Clean (1 rep max)
Metcon
Grettel (Time)
10 Rounds For Time:
3 Clean and Jerks (135/95 lb)
3 Burpees Over the Bar
KG: 60/43 KG
TC: 12 min
Score: Time
TC: 12 min
Score: Time
Scaling Options
Beginner
10 Rounds for Time:
3 Clean-and-Jerks, Light
3 Burpees
Intermediate
10 Rounds for Time:
3 Clean-and-Jerks, 115/75 pounds
3 Burpees over the Bar
Extra Accessory
Metcon
Relay Race
Set up two teams or three and have athletes perform a relay in a distance that makes sense for your gym (100,200m or feet) Can also be done on machines.
Winner of the race decides the fate of the "loser"
Score: Weight
Scaling options
Beginner, Intermediate, Perform
As Written