Public Whiteboard

Components

Metcon

Settings

Workout

Wednesday, August 31st 2022

A. General
400m run
- Plyo progression (stack of plate up to 4, 1-2 for beginner)
30 hops

B. Mobility
Split stance Banded T spine rotation
10/10
https://www.youtube.com/watch?v=SuqhXjFdU-Q

C. Specific
2 sets
3 RDL
3 Tempo clean pulls
3 Tempo hang clean high pulls
3 Hang muscle clean
3 hang power clean
3 no hook, no contact, no feet hang squat clean
50 Double unders/Single unders

Weightlifting

A: Metcon (Weight)

5 unbroken sets for max load
12 Deadlifts
9 Hang cleans
6 Front squats
Rest as needed between sets

TC: 15 min
Score: Weight

Scaling Options
Beginner
6 Deadlifts
4 Hang Cleans
2 Front Squats

Intermediate & Perform
As Written

Metcon

B: Metcon (Time)

5 rounds for time
20 KB swings 32/24 Kg
20 Box Jumps 24/20"

TC: 15 min
Score: Time

Scaling Options
Beginner
15 KBS @ 16/12KG
15 Box Jumps/Step ups

Intermediate
20 KB Swings @ 24/16 KG
20 Box Jumps @24/20"

Perform
As Written

Extra Accessory

Metcon (Checkmark)

3 sets
7 Seated TTB
20 Barbell Back Rack Step-ups @Moderate