DATE

2022/06/24 FRIDAY | 108 COMPETE

WARM-UP
1 Set:
5 Inchworm push-ups
10 Banded pass-throughs
15 Banded pull-aparts

1 Set:
200-m Eun
10 Single-leg KB deadlifts/leg
10 Kip swings
5 Up-downs

1 Set:
200/250-m Row
10 Russian swings (light)
10 Kip swings (bigger)
5 Up-downs

1 Set:
200-m Run
5-10 Kipping pull-ups
5 Burpees

1 Set:
200/250-m Row
5-10 Chest-to-bar pull-ups
5 Burpees-to-target

POWER
Power Clean (1 Rep-Max of Clean & Jerk)
2 x 3 @ 50%
2 x 2 @ 60%
3 x 2 @ 70%

STRENGTH
Front Squats (1 Rep-Max of Clean & Jerk)
1 x 4 @ 70%
1 x 4 @ 80%
1 x 4 @ 90%
1 x 4 @ 100%

METCON
On a 20:00 clock, each for time:
From 0:00-5:00:
800-m Sprint

From 5:00-10:00:
75 Chest-to-bar pull-ups

From 10:00-15:00:
75 Burpees-to-target

From 15:00-20:00:
800/1,000-m row
– Score is total combined work time.

ASSCESSORY
Superset:
Snatch Press (with rubber band) (1 Rep-Max of Snatch)
3 x 5 @ light

Walking Lunges
3 x 100-m