Warm-up Drills
I. 3 Rounds of
1:00 x Speed Rope
10 x Burpees
10 x Hollow Rocks
II. Mobility
Impact/Focus: Front Squat 1-1-1-1-1RM
Against a 15:00 Running Clock warm-up as necessary before working up to a new Front Squat 1RM
Front Squat 1-1-1-1-1RM
Post sets/reps/loads to comments.
“Mayos”
For time
Row 500m
30 x 1-arm DB Snatch (alt.sides)
30 x Slamballs (40/20lbs)
Row 500m
20 x 1-arm DB Snatch (alt.sides)
20 x Slamballs (40/20lbs)
Row 500m
10 x 1-arm DB Snatch (alt.sides)
10 x Slamballs (40/20lbs)
Post scores to comments.
75# front squat
Mayos – 20:06
MEFS – 40# and “MAYOS” (mod)
Row 500 m
30 One armed DB Snatch (alt arms) (10#)
20 Slamballs (20)
Row 500 m
20 One armed DB Snatch (alt arms) (10#)
15 Slamballs
Row 500m
10 One armed DB Snatch (alt arms) (10#)
10 Slamballs
10 Slamballs
Mrs. SB
Back Squat 1RM
225, 260, 295, 330, 365F
Front Squat 1RM from a few weeks ago:
285
Mayos
19:05 @ 60# / 40#
Zerk Squat – 205#
Mayos 16:10 @ 40# DB cleans, 40# slamball