10.8.2021
Warm-up
3:00-15:00]
AMRAP 10:00 For Quality
1:00 Choice Cardio - easy/mod pace
5x (2 Air Squats + 2 Alternating Step-Ups)
10 Thoracic Twists in Squat Position
10/10 SA DB Upright Rows
10/10 SA DB Press
Specific Prep
[15:00-22:00]
2 Rounds
High Hang High Pull
High Hang Muscle Clean
Tall Clean
Push Press
(One with Coach Demoing along side, one at own pace)
2 Rounds
Hang High Pull
Hang Muscle Clean
High Hang Squat Clean Thruster
(One with Coach Demoing alongside, one at own pace)
Then clock starts and athletes start to add weights for working sets
Weightlifting
[22:00-37:00]
Thruster (1RM (from floor) in 15:00)
Thruster (5-5-3-3-1-1-1; rest as needed)
from floor or rack
Metcon
[42:00-54:00]
Rahoi (AMRAP - Rounds and Reps)
12-Minute AMRAP of:
12 Box Jumps, 24"
6 Thrusters, 95#
6 Bar Facing Burpees
In honor of U.S. FBI Supervisory Special Agent Gregory J. Rahoi, 38, of Brookfield, Wisconsin, was killed on December 6, 2006
CC:THRESHOLD/PUSH
Choose a weight for thruster you can stay unbroken throughout
Build:
12 Box Step Ups 24/20''
6 Thrusters 75/55#
6 Bar Facing Burpees
Cool Down/Stretch
[54:00-60:00]
60sec/60sec Scorpion Stretch
60sec/60sec Single Leg Forward Fold
2min Barbell Adductor Stretch
2min Prayer Stretch
