Warm-up Drills
I. Run 800m
II. 9 Fundamentals x 5 Reps each (45lbs)
III. Mobility
Impact/Focus: Olympic Lifts EMOTM
EMOTM x 2 Reps of Snatch OR Clean
Every minute on the minute choose one of the following to execute for 2 reps:
2 Reps of Athlete’s Choice (based on current skill levels)
-Snatch (Getting Under the Bar)
-Clean (Breakdown of ‘Pulls’)
Post results to comments.
“Leg Drive VS Hip Drive”
Row 500m
Then… 15-12-9 of:
Push Press
Box Jump
Slamball (40/20lbs)
Then…
Row 500m (Power Curve Refinement Emphasis)
Post results to comments.
Skill Development
‘’Learn 1/Teach 1’’
Learn or teach your peers one of your personal nemesis mobility WODs or an aspect of your pre/post WOD personal regimen that you feel pays huge dividends to unlocking your athletic potential.
EMOTM x 2 Reps of Front Squat
Completed with 185#
“Leg Drive VS Hip Drive”
Row 500m
Then… 15-12-9 of:
Push Press (115#)
Box Jump (24″)
Slamball (40/20lbs)
Then…
Row 500m
11:51
That hurt…
~Chase