Warm-up Drills
I. Row 2:00
II. 6:00 AMRAP
100ft Medicine Ball Toss (Reverse)
100ft Medicine Ball Toss (Forward)
10 x Medicine Ball Clean
III. Mobility
Impact/Focus #1: Power Clean EMOTM
Warm up as needed before completing the workload every minute on the minute for 12:00.
1 x Power Clean + Push Jerk
Notes: Athletes should aim to increase weights every 2-3 reps.
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Impact/Focus #2: Front Squat 2-2-2-2-2
Warm up (3 sets x 5 reps) before completing the workload below.
Front Squat 2-2-2-2-2 (Increasing)
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WOD
5-10:00 Metabolic Conditioning
Power Clean/Push Jerk: 150# 2lb PR 🙂
Front Squat: 175×2