Thursday, April 22nd 2021
Warm-up
A. General
3 Rounds
60 Seconds Row/Bike/Run/Ski @Easy
5 Banded T pull aparts
25ft in and out ladder drill


B. Mobility
Half kneeling hip flexor stretch
3 sets of 5 reps w/ 7 sec hold contraction


C. Specific
3 rounds
15sec on/15sec off
1. KB sumo deadlift high pull
2. 6/4ft broad jumps
3. Hollow hold
Weightlifting
Metcon (AMRAP - Reps)
AMRAP 5mins
Power cleans
1. @185/125lbs
or
2. @135/95lbs
or
3. @95/65lbs
Scoring total volume, with the goal to get the highest volume possible in the 5mins:
Load x reps
Ie: 135 x 50 reps = 6,750

KG:
1. 85/55
2. 60/43
3.45/30
Score: Total Volume as expressed above. Since there is no scoring option for volume we will have the option to submit as "reps" but athletes should score as volume.

Scaling options
Beginner:
EMOM 5mins
5 Power cleans @technical weight

Intermediate:
As written
Conditioning
Metcon (7 Rounds for reps)
Every 3mins for 21mins
500m row
1. @damper 10/8
or
2. @damper 7/5
or
3. @damper 4/3

Athletes will use the corresponding damper setting to the weight (# option) they chose in the previous section.
Score: Each time of all seven rounds

Scaling options
*Athletes should have at least 1min rest

Beginner:
300m Row

Intermediate
400m Row
Extra Accessory
Metcon
45° Tall kneeling face pull
3 x 10
Rest 45-60 seconds between sets

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