Saturday, March 26th 2022
Warm-up
A. General
3 sets
10 cal machine
12 wall balls
15 Banded Good Mornings
3 sets
10 cal machine
12 wall balls
15 Banded Good Mornings
B. Specific
3 sets @ascending
3 Clean lift offs
3 Hang power cleans
3 Front squats
1 Tempo squat clean
C. Metcon Prep
3 Squat cleans @155/105 lbs
4 Burpee box jumps @24/20"
6 DB box step up overs@ 24/20" + 1×50/35 lbs
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 25 minutes
10 Squat cleans 155/105 lbs
15 Burpees
20 DB Box Step-up overs 24/20", 2×50/35 lbs
10 Squat cleans 155/105 lbs
15 Burpees
20 DB Box Step-up overs 24/20", 2×50/35 lbs
Metcon (AMRAP – Rounds and Reps)
Team Version
In Teams of 2
Alternate Every 5 reps through all movements
Extra Accessory
Metcon
Deficit Calf raises
3 x 10/side
Rest 60 sec between sets
3 x 10/side
Rest 60 sec between sets
Hold for 2 seconds at the bottom of every rep
TC:25 mins
Score: Rounds and Reps
Scaling options
Beginner
Amrap 25 minutes
7 Squat cleans @Moderate
10 Burpee plate jumps @moderate
20 plate step up overs@ moderate above
Intermediate
Amrap 25 minutes
10 Squat cleans @115/75 lbs
10 Burpee box jumps @24/20"
15 DB box step up overs@ 24/20" + 2×35/20 lbs
COMP
Amrap 25 minutes
10 DB Step-ups over @2×70/50
15 Burpees box jump
20 GHD sit-ups