Wednesday, November 24th 2021
Warm-up
A. General
Amrap 4 minutes
12 In and out squats
10 Squat clean wall balls*
8 Banded lateral hops (4per side)
*Not a med ball clean, A med ball clean into a wall ball
Amrap 4 minutes
12 In and out squats
10 Squat clean wall balls*
8 Banded lateral hops (4per side)
*Not a med ball clean, A med ball clean into a wall ball
Banded lateral hops:
B. Specific
7 RDL
7 muscle clean
7 Elbow rotations
7 Front squats
7 good mornings
Weightlifting
Clean (10×1 @85%+)
Metcon
Metcon (2 Rounds for reps)
Every 9 mins x 2 sets
15 Power Snatch @75%
50 Wall Balls 20/14lbs
15 Power Snatch @75%
50 Wall Balls 20/14lbs
Score: Time of each set
TC: 18minutes
KG: 9/6
TC: 18minutes
KG: 9/6
Scaling options
Beginner
15 Power Snatch@mod-heavy
30 Wall ball @light
Intermediate
As written
COMP
15 Power Snatch @185/135 lbs
50 Wall Balls @30/20 lbs
Extra Accessory
Metcon
Swiss ball leg Curls
5 x 10 reps
5 x 10 reps
If no Swiss ball: Use rings
Goal: Hamstring strength + stability
1 Clean @85%+
Score: Heaviest set
Scaling options
Beginner
EMOM 10
3 Cleans @mod-heavy*
*Working on technique
Intermediate & COMP
As written