Sunday, September 8th

Context: Competition – Pair up and ‘Judge’ each other (do two ‘heats)

Dynamic Warm Up Option: 2 min row, then 2 rounds of 10 reverse lunges, 10 jumping jacks, 10 toy soldier leg swings, 10 big arm circles (each direction), 10 shoulder taps in plank. Then 5,4,3,2,1 of straight leg deadlift, muscle clean, thruster

Mobility/Activation/Prehab: Shoulder

Skill Practice Warm Up: None.

Strength: None.

Super Set: None.

Metabolic Conditioning: “Open 18.1”

AMRAP 20 min

8 Toes-to-Bars (Health: Hanging Leg Raise or 2x Sit-ups)

10 Dumbbell Hang Clean & Jerks (Health: 20lb, Athletic*: 35lb, Performance: 50lb)

12/14 Row Calories (Health: 10, Athletic*: 12, Performance: 14) or 2 muscle cleans (35lb/65lb/95lb) + 2 burpees for 4 rounds

*Women’s “Performance” weights and reps (Rx)

Scaling Guide: 7-11 rounds, about 2:15 per round.

Coaching Tips: Crank through the first few rounds at a good clip, but then settle into a pace you can maintain for the next 15 or so minutes. Be as efficient as possible on the toes to bar and db hang clean and jerks to save energy for later rounds. Push the pace on the row because the faster you go, the less distance you’ll have to go on the rower. Avoid using your biceps on the rower by keeping your row form (this will save them, and your grip, for the other movements). Use a hook grip on the hang cleans if you can to save the grip for later.

Optional ‘Cash Out’ or Hypertrophy: None.

Scott McIntyre