Monday, March 21st 2022
Warm-up
A. General
3 sets
30 seconds Row @Low intensity
5 hang muscle clean (no hook grip, no contact, no feet)
5 inchworms
3 sets
30 seconds Row @Low intensity
5 hang muscle clean (no hook grip, no contact, no feet)
5 inchworms
B. Specific: Positions
5 Clean grip RDL’s
5 Knees to hip "scoops"
5 Tempo power Clean
C. Drills: Bar Path
3 sets @Ascending from the hang
-Clean High pull + power clean
2 + 1
Weightlifting
Hang Power Clean (Weight)
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 10minutes
10 HSPU
30 Double-unders
10 HSPU
30 Double-unders
TC: 10 min
Score: Rounds + reps completed
Score: Rounds + reps completed
Scaling options
Beginner
10 DB Push Press @ Moderate
30 Single Unders
Intermediate
5 HSPU OR 10 Box piked
20 Double Unders*
*attempt DU every 5 reps
COMP
As written
Extra Accessory
Metcon
Dragon flag
5 x 5
Rest 90 seconds between sets
5 x 5
Rest 90 seconds between sets
Control every portion of the descent
3 Hang Power Clean @70%
TC: 6 min
Score: Weight across
Scaling options
Beginner
3 Hang Power Clean @ Moderate
Intermediate & COMP
As Written