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Components

Back Squat

Metcon

Settings

Workout

Friday, June 17th 2022

A. General
Row 30 seconds
25’ Spiderman Lunges
Row 45 seconds
10 Jumping lunges
Row 60 seconds @ hard
10 Muscle Cleans

B. Mobility
banded hip flexor stretch
2 sets of 10 (each direction, each leg)

C. Specific
2 sets
10 Alternating Glute Bridge MArch
10 Good mornings @ empty bar
10 Alternating Reverse lunges @ empty bar
5 Tempo Jumping Back Squats @ empty bar

2. Ramp up back squat

Weightlifting

A: Back Squat

Back Squat

4 sets
2 reps @ 80%
Rest 30 sec
5 reps @70%
Rest 30 sec
10 reps @50%
Rest 1 min

The rest periods are important

TC: 15 min
Score: Weight

Scaling Options
Beginner
3-4 x 10 with control descent

Intermediate
As Written

Perform
5 sets

Metcon

B: Metcon (Time)

For Time
22-16-10
Hang power clean 135/95 lbs
Strict HSPU

RX+ 155/105, 4/2" Deficit

KG: 60/43 KG
TC: 15 min
Score: Time

Scaling Options
Beginners
22-16-10
Hang power clean @Moderate
DB Strict Press

Intermediate
Hang power clean @115/75 lbs
15-10-5
HSPU*
*Add plate under head if needed for ROM (if so keep volume of rep as RX)

Perform
N/A

Extra Accessory

Metcon (No Measure)

3 sets
10/10 Landmine rotations
50/50 Single leg Toes touches for quality