01.10.2016

Warm-up Drills
I. Row 2 minutes
II. 2 Rounds of
6 x Medicine Ball Cleans (20/14lbs)
8 x Overhead Walking Lunges (20/14lbs)
8 x Hollow Rocks
III. Mobility

Impact/Focus: Power Clean
Warm up as needed before completing the following workload of Power Snatch every :90 for 7 working sets.

2 x Power Clean

Notes: Athletes should plan to stage weights for increasing loads across sets as able. Reps should be touch and go. Ideal workload range would be 80-90% of 1rm.

Post loads to comments.

“Puppies”
6 Rounds for time of
10 x Pull-ups
7 x Box Jumps (24/20”)
50ft Overhead Walking Lunges (45/25lbs)

Post scores to comments.

Skill Development
A. 3 sets of 20 x GHD Sit-ups
B. 3 sets of 30 x Abmat Sit-ups