Wednesday, August 7th

Context: Competition – Pick someone to go ‘head to head’ with today on the metcon

Dynamic Warm Up Option: 2 min jump rope. Then 3 rounds: 10 med ball squat cleans, 10 push-ups, 8-12 hollow rocks. Then 3 sets of 5 with the empty bar: Jefferson curl, bent over row, hang squat clean thruster, back squat

Mobility/Activation/Prehab: Hip

Skill Practice Warm Up: None.

Strength: 5-5-5-5-5 Back or Box Squat (5 sets of 5 reps, adjust load each set)

Super Set: 5-5-5-5-5 Weighted Ring Dip or progression (5 sets of 5 reps)

Metabolic Conditioning: “Little George”

For Time. (Health starts at 10 and 50):


DB Hang Squat Clean Thrusters (Health: 10lb/ Athletic*: 20lb/ Performance: 30lb)


Double Under (Health: 2x Single Unders)

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

Scaling Guide: 7 - 12 min, you should be done with the 10 and 50 at about 3 - 5 min (that is about the halfway mark). Scale Up: 45/25lb dumbbells (aka “Big George”)

Coaching Tips: Almost half of the reps are in the 10 and 50 round so be careful if you come out flying on these.  Consider breaking up the 12s, 10s, and maybe the 8s to make sure you hit good form.  We want to see an actual squat clean here (or power clean to thruster), not a 'squat curl'. When you get to the 6s, try to hold on and go unbroken.  Keep the shoulders relaxed on the double unders otherwise it will make the thrusters much harder! If you scaled to starting at the 10 and you finish in under 6 minutes, do an extra set of 10 at the end.

Optional ‘Cash Out’ or Hypertrophy: 100m farmer carry, 30s plank, 20 wall ball, 2 rounds, OR 15-20 GHD sit ups in a super set with 15 DB weighed step ups

Scott McIntyre