7.13.2021
Warm-up
[3-13:00]
3 Sets
:30sec Single Unders
10 Bootstrap Squats
10 Alt Box Step-Ups
10 KB Sumo Deadlift High Pull *light"
Specific Prep
[13-19:00]
*Clean Grip from the high hang
3 Sets
6 Dip Shrug and High Pull
6 Muscle Clean
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2 Sets
3 Hang to High Pull (work on having bar come through hips and vertical drive)
3 Hang Power Clean *pause in catch (1sec)
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3 Sets
1 Clean Lift Off to Launch
1 Power Clean
Weightlifting
[19-29:00]
Metcon (5 Rounds for reps)
10:00 EMOM
min 1: 5 Power Cleans
min 2: 3-5 High Box Jumps
Load: 60-67%
Box Height: 24-36''
*power cleans should start at 60%, and build to 72%
*keep as singles and not TnG
*record weight on each set
Specific Prep
[29-36:00]
Clean-Up and review Sumo Deadlift High Pull
Foot Stance
Grip
Hips then Arms Cadence Up / Arms then hips down
Hands to clavicle at the top
Metcon
[36-48:00]
Orchard Road (3 Rounds for reps)
3 Rounds
:30sec Sumo Deadlift High Pull 65/45#
:30sec Rest
:30sec Bar Facing Burpees
:30sec Rest
:30sec Double-Unders
:30sec Rest
:30sec Air Squats
:30sec Rest
Open/RX+: 75/55#
CC: Pacer/Sustain
Goal: We are looking for consistent rounds all the way through as priority one.
Some reps/goals to hit for each station as follows, but remember we want all 3 rounds close to the same, so don’t aim for the high end on round one and then fade off the last 2 rounds.
Example Rep Range:
SDLHP: 10-12 Reps
BF Burpees: 8-12 Reps
DU: 30-50 Reps
AS:15-20 Reps
Orchard Road Build (3 Rounds for reps)
3 Rounds
:30sec Kettlebell Sumo Deadlift High Pull 35/25#
:30sec Rest
:30sec Burpee over KB
:30sec Rest
:30sec Single-Unders
:30sec Rest
:30sec Air Squats
:30sec Rest
Metcon (Time)
5 Sets
10 Hollow Rocks
10 V-Ups
10 Russian Twists (over and back)
10sec Hollow Hold
R: 1:00
Gymnastics
Metcon (6 Rounds for reps)
Handstand Walk
Every 75sec, 6 Sets
50ft HS Walk
*record each for time
scale up to 50ft w/obstacle course
scale down to 5 wall walks or 5 x 5ft HS walk to wall
