10.21.2022
Warm-up
3-10:00]
4:00 at warm up pace
10-15 air squats
5 empty bar muscle cleans
5-10 push ups
5 empty bar clean lift off's (mid shin to knees) SLOW and CONTROLLED
Specific Prep
[7-12:00]
1-2 sets to build to starting weight
Weightlifting
[12-22:00]
Power Clean (2.2.2 TnG reps; build to a tough set in 5 sets)
Hang Power Clean (6 x 5 sets; every 2:00)
Build if FORM allows
Specific Prep
[22-25:00]
DB Snatch Prep
5/5 DB snatch High Pull
5/5 DB Push press
3/3 alt. DB snatch
Wall Walk Prep
1-2 inch worm walk out + push up
10s HS hold
1 practice Wall Walk
Metcon
[25-55:00]
Baywatch (Time)
For QUALITY (TIME CAP 12:00)
8 Wall Walks
20 Alt. DB Snatch (35/25#)
6 Wall Walks
20 Alt. DB Snatch
4 Wall Walks
20 Alt. DB Snatch
2 Wall Walks
Active recovery/Rest until 16:00 on clock. (if you finish 1st part faster you get more rest)
For QUALITY (Time Cap 12:00)
8 wall walks
20 box jump overs (24/20")
6 wall walks
20 box jump overs
4 wall walks
20 box jump overs
2 wall walks
OPEN (RX+): DB Snatch (50/35)
CC: GRIND
GOAL: Move w/ PURPOSE and keep movement Quality HIGH. Slow down to make sure you are hitting points of performance and full Range of Motion. If you do not complete all the work in 12 minutes, that is ok, this is about moving with intent for 12 minutes.
Baywatch (BUILD) (Time)
For QUALITY (TIME CAP 12:00)
8 Inch Worm walks out + Push Up
20 Alt. DB Snatch (25/15#)
6 Inch Worm walks out + Push Up
20 Alt. DB Snatch
4 Inch Worm walks out + Push Up
20 Alt. DB Snatch
2 Inch Worm walks out + Push Up
Active recovery/Rest until 16:00 on clock. (if you finish 1st part faster you get more rest)
For QUALITY (Time Cap 12:00)
8 Inch Worm walks out + Push Up
20 box jump overs (24/20")
6 Inch Worm walks out + Push Up
20 box jump overs
4 Inch Worm walks out + Push Up
20 box jump overs
2 Inch Worm walks out + Push Up
Recovery/Endurance Builder
Recovery/Endurance Builder [53-60:00]
(start these about 30-60s after workout is over)
5:00 Jog/Bike/Row slow as needed just no walking/stopping
