Double Bench Mark
Warm Up
Row 150m
10 samson stretch lunges
Row 200m
10 Beat Swings
10 Muscle snatches
Mobility
Elevated Banded ankle rocks
10/side @5second hold in compression
https://www.youtube.com/watch?v=ILSbK8RnGdI
Specific
3 sets
4 Back squat: ramp up 4-8
Bulgarian split squat
Weightlifting
Back squat
EMOM 12
Min 1: 6 reps @ 60-70%
Min 2: Max Reps Pistols or Bulgarian split squats
Min 3: Rest
TC: 12 min
Score: Weight on Back Squat
Scaling options
Beginner
Min 1: 6/6 Bulgarian split squats
Min 2: 6 reps @ Moderate
Min 3: Rest
Intermediate
Min 1: 6 reps @ 60-70%
Min 2: Heel Lock Pistols or Bulgarian split squats
Min 3: Rest
Workout
RX
@ 0:00
“Isabel”
30 Snatches @60/42.5 KG
@ 7:00
“Helen”
3 rounds
400m Run
21 KB Swings @24/16Kg
12 Pull-ups
Score: Time for both workouts
TC: 20 mins
Scaling options
RX+
Isabel
Rest 10 min
Helen
SC
Isabel @50/35 Kg
Helen @ RX
Fit
Isabel @light
“Helen”
3 rounds
200m Run
21 Russian KB Swings @mod
12 Jumping pull-ups
Extras
Single leg pallof press
3 x 12/12
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