Monday 06.13.2022

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Warm-up Drills
I. Run 400
II. Coach’s Choice
III. Mobility

Impact/Focus: Full Clean Singles
Warm-up Sets/Reps x 6 to 8:00 (time permitting).
Building to an appropriate starting weight that allows single sets to progress heavier each round.
Approach or exceed a previous single rep record for this lift today if able.

Every 2:00 x 7 Rounds Total
1 x Full Clean (climbing weight)

Notes: Establish a 1RM.

Post best single rep weight to comments/note in logbooks.

Complete for Time,
versus a 15:00 cap

Run 400m

Then, 5 Rounds of
8 x Full Clean (115/85lbs)
12 x Bar Facing Burpees (Open Standard)

Finish with: Run 400m


  • Bar Facing Burpees are the Open Standard movement type; details will be reinforced during the whiteboard brief.
  • Touch & Go reps vs. Dump & Reset strategies will be addressed.
  • Scale load as needed based on the movement goals for today’s ‘MetCon’.
  • Rx+ 155/105lbs for the Full Cleans.
  • There is a 15:00 Time Cap.

Post scores to comments.

Samy Daghir

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