09-28-2022

Warm-up
Warm-up
Bodyweight 
0:30 Active Spiderman
0:30 Inchworm to Push-Up
0:30 Cossack Squats
0:30 Plank Shoulder Taps
0:30 Downward Dog to Upward
0:30 90/90 Hip Stretch

Hip Band
20 Lateral Steps
20 Forward/Backward Steps
20 Glute Bridges
20 Air Squats

With An Empty Barbell:
0:30  Good Mornings 
0:30 Elbow Rotations
0:30 Tempo Back Squats
0:30 Back Squat Hold
0:30 Strict Press
0:30 Muscle Cleans 
Weightlifting
Back Squat
Metcon
Metcon

For Time:

15 Unbroken Clean & Jerks

1000/800m Row

Rest 3 Minutes

12 Unbroken Clean & Jerks
1000/800m Row

Rest 3 Minutes

9 Unbroken Clean & Jerks
1000/800m Row

**Every break on barbell= 200m penalty row, completed before continuing 


*Score = Time it takes to complete the workout

 

Rx: (115/85)

Rx+: (135/95)

SCALING/ STRATEGY 

Clean and Jerks

- Each round of clean and jerks should be a battle between 1-2 sets. You should not have more than one penalty per round.


 -Choose a weight on the barbell that is challenging and you are not 100% sure you can hang on to for a set of 15 but think it may be possible.

 

Row

5:00 or less

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