Wednesday, September 28th 2022
Warm-up
A. General
400m run
10 wallballs
5/5 suitcase deadlift
400m run
10 wallballs
5/5 suitcase deadlift
B. Mobility
Banded med ball T spine Mobility
60s
C. Specific
3 RDL
3 Tempo hang clean high pulls
3 Hang muscle clean
3 Hang power clean
5 Front Squats
Weightlifting
Metcon (Weight)
5 unbroken sets for max load
12 Deadlifts
9 Hang cleans
6 Front squats
Rest as needed between sets
12 Deadlifts
9 Hang cleans
6 Front squats
Rest as needed between sets
Metcon
Metcon (Time)
For time
60 Wall Balls 20/14lbs
1000m Run
60 DB Hang Snatch 1×50/35 lbs
60 Wall Balls 20/14lbs
1000m Run
60 DB Hang Snatch 1×50/35 lbs
KG: 9/7kg, 25/15KG
TC: 14 min
Score: Time
TC: 14 min
Score: Time
Scaling Options
Beginner
40 Wall Balls @ 2 sets
800m Run
40 DB snatches @ 25/15 lbs
Intermediate
60 Wall Balls @ 16/12 lbs
1000m Run
60 DB Snatches @ 35/25lbs
Perform
For time
60 Wall Ball 30/20lbs
1000m Run
30 Power Snatch 135/95lbs
Extra Accessory
Metcon (Checkmark)
3 sets
7 Seated Strict Toe to Bar
20 Barbell Back Rack Step-ups @RPE 6
7 Seated Strict Toe to Bar
20 Barbell Back Rack Step-ups @RPE 6
Score: Weight
Scaling Options
Beginner
6 Deadlifts
4 Hang Cleans
2 Front Squats
Intermediate & Perform
as written