Warm-up Drills
I. Row 2:00
II. 2 Rounds of
7 x Burpee Jump & Touch (Rig)
7 x Deadlift (45/30lbs)
7 x Front Squat (45/30lbs)
7 x Push Press (45/30lbs)
III. Mobility
Impact/Focus: Deadlift, Hang Clean or Clean
15:00 Time Cap. Use 2-3 warm-up sets before attacking the prescribed rep schemes found below.
I. Clean x 1-1-1-1-1
II. Hang Clean x 2-2-2-2-2
III. Deadlift x 5-5-5-5-5
Post sets/reps/loads to comments.
“Memory Jump”
Complete the following against a 15:00 running clock
Row 750m
Then in remaining time, complete as many rounds/reps of
9 x American KB Swings (32/24kg)
9 x Jumping Slamballs (40/20lbs)
9 x Box Jumps (24/20”)
Post scores to comments.
135 hang clean x 2
3rnds, + 9kb swings
115# x1
8 rnds + 9
No lifting due to leg/knee status.
Memory Jump: (w/20″ box step-ups in lieu of Box Jumps…see above)
5 rounds + 5 KB: 24kg/30#/20″
Must have brain injury also:
Correction….6 + 9 KB’s.
5 rds + 9 (MOD:24Kg KB)
Clean 205
5 Rds + 4 (mod 24kg KB)