Sunday, September 25th 2022
Warm-up
A. General
2 sets
10/8 Bike/Row/Run/Ski @easy, nose breathing
7 Box jumps, increase power output from rep 1 to 7
2 sets
10/8 Bike/Row/Run/Ski @easy, nose breathing
7 Box jumps, increase power output from rep 1 to 7
B. Mobility
Barbell Front rack mobility drill
30 seconds/side
C. Specific
C1. At the bottom of a Jerk Dip, perform
3 x 5 double KB Bottom up press
C2. Double KB Hang Clean
3 x 5 @70/53
Weightlifting
Metcon (Weight)
Barbell Cycling @50%
EMOM Death by:
2-4-6-8-10…
Hang Power Clean
Push Jerk
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 7 mins
10′, 20′,30′,40′ etc… HS Walk
50 Double-unders between each set
10′, 20′,30′,40′ etc… HS Walk
50 Double-unders between each set
TC: 7 min
Score: Rounds and Reps
Score: Rounds and Reps
Scaling Options
Beginner
OH Plate Carry @15/10lbs
30 Single Unders
Intermediate
DB OH Carry @ 2×35/25lbs
30 Double Unders
Perform
N/A
Extra Accessory
Metcon (Weight)
Explosive Landmine rotational press
3 x 8/side
Rest as needed between sets
3 x 8/side
Rest as needed between sets
TC: 10 min
Score: Weight
Scaling Options
Beginner
@ 45/35lbs
Intermediate
As Written
Perform
N/A