Monday 09.19.2022

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Warm-up Drills
I. Row 500m
II. Posterior Chain, Squat, Front Rack & Overhead Mobility Drills
III. Set-up, Training Flow & Movement Review

Impact/Focus: Full Clean Doubles
Warm-up Sets/Reps x 5:00
Build to a challenging weight that allows technique refinement and movement competency development throughout the sets/reps & intervals following.

7 Rounds, on the 2:00 of
Full Clean x 2-2-2-2-2-2-2


  • Work at the same weight as explained above across all sets and reps.
  • Athletes may also build to a new two rep maximum if they need to establish a baseline capacity and weight for this movement (additionally pertinent and valuable in upcoming training WODs and Benchmarks).

Post scores to comments.

Complete for time

7-6-5-4-3-2-1 x Bar Muscle-ups
7-6-5-4-3-2-1 x Front Squat (see notes)


  • Front Squats come from the deck for the MetCon today; ie Power Clean or Full Clean (Yes, if it’s a true Squat Clean it may count for the Front Squat rep today.
  • Front Squat weight should be determined based competency and weights achieved in the Full Clean training above.
  • Scaling for today to Chest Bar Pull-ups, Pull-ups, or Banded Pull-ups will be 2:1 for rep adjustments (14-12-10-8-6-4-2).
  • Ring Rows will be 3:1 (21-18-15-12-9-6-3).
  • Rx+ is All Bar Muscle-ups Unbroken or Strict Ring Muscle-ups with 1 x Bodyweight for Front Squat Weight.

Post scores to comments.

Samy Daghir

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