Monday, October 25th 2021
Warm-up
A. General
2 sets
30sec Row/Bike/Ski
5 RDL Jump @empty bar
10 Rotating T spine squats


B. Specific
3 Hang clean pull
3 Tall power cleans
5 Front rack elbow rotations
3 Tempo power cleans
3 Pause Front squats*
*Pause for 2 seconds in the bottom

Front rack elbow rotations
Weightlifting
Power Clean (5 x 1 + 1 @85%+)
5x 1 Power Clean + 1 Squat clean

Score: Max weight
TC: 10mins

Scaling options
Beginner
5 x 3 + 3 @Moderate

Intermediate
As written

COMP
7 x 1 + 1 @85%+
Metcon
Metcon (5 Rounds for reps)
Every 5 mins for 25 minutes
30 Wall balls 20/14lbs
20/16 Cal Bike/Row/Ski
15 KB swings 32/24 Kg
KG: 10/8
Score: Time of each set
TC: 25mins

Scaling options
Beginner
Every 5 mins x 5 sets
20-30 Wall balls @light
12/10 Cal Bike/Row/Ski
15 Russian KB swings @Moderate

Intermediate
Every 5 mins x 5 sets
20-30 Wall balls @20/14 lbs
20/16 Cal Bike/Row/Ski
15 KB swings @24/16 Kg

COMP
Every 5 mins x 5 sets
30 Wall balls @20/14 lbs
20/16 Cal Assault Bike
15 KB swings @32/24 Kg
Extra Accessory
Metcon
EMOM 8
20 Banded prone hamstring curls
Goal: Post chain strength endurance

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