Friday, October 7th 2022

Warm-up
A. General
2 rounds
1mins Jump rope (single or DU)
30sec alternating hamstring scoops
30sec alternating quad pulls

B. Specific
1-2 set
-5/side KB/DB Single leg RDL
-10 Band abduction glute bridges
-10 Banded back squats (at the knees) @ empty bar

Weightlifting
Back Squat (5 x 7 @75%)
TC: 20 min
Score: Weight

Scaling Options
Beginner
5 x 3-5 @ RPE 5-6

Intermediate
As Written

Perform
N/A

Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 12minutes
60 Double-unders
30 TTB
15 Snatch 75/55lbs

KG: 35/25 KG
Score: Rounds and Reps

Scaling Options
Beginner
Amrap 12
40 Single unders
30 Hanging Knee Raise
10 Snatches @ Empty bar

Intermediate
Amrap 12
40 Double unders
20-30 Toes to eye level
15 Snatches @ 65/45lbs

Perform
Amrap 12
100 Double unders
50 TTB
20 Snatches @75/55 lbs

Extra Accessory
Metcon (Checkmark)
3 sets/leg
8 Bulgarian Split Squat @ 3.0.X.0
12 Clam shell on wall
No rest between legs, rest 60 seconds between sets