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Components

Metcon

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Workout

Saturday, August 7th 2021

A. General
3 rounds
10 BB good mornings
10 Alternating box step ups
50 Single unders*
*Every 10 reps attempt a double under or a triple under

B. Mobility
B1. World greatest stretch
2 sets of 10-15 rep/side
https://www.youtube.com/watch?v=-CiWQ2IvY34

B2. PVC shoulder dislocate
10-12 Repetitions
https://youtu.be/j32NGzthtN4
-As close as you can while maintaining lock out and retraction in the scap

C. Specific
3-5 reps on each movement

Metcon

A: Metcon (Time)

For Time
50-40-30-20-10
Box jump overs 30/24"
DB snatch 1x50/35lbs

KG: 22.5/15lbs
Score: Time
TC: 25mins

Scaling options
Beginner
50-40-30-20-10
Box jump overs @moderate
DB snatch @light

Intermediate
50-40-30-20-10
Box jump overs @24/20"
DB snatch @35/25lbs

COMP
1-10
Box Jump over
DB Snatch
Rest 1:1
10-1
Box Jump over
DB Snatch

A2: Metcon (Time)

Team Version

15 rounds each
10 Box jump overs 30/24"
10 DB snatch 1x50/35lbs

you go, i go; round for round. One partner working at a time.

Extra Accessory

Metcon (No Measure)

Side plank
EMOM 10minutes
Odd: 40 sec left
Even: 40 sec right

Want to see some of these movements in action? Check out our .