Warm Up Drills
I. Row 500m
II. 3 Rounds of
5 x Deadlift (45/30lbs)
5 x Hang Power Clean (45/30lbs)
5 x Front Squat (45/30lbs)
5 x Push Press (45/30lbs)
III. Mobility
Impact/Focus: Deadlift/Snatch/C&J Optional
Against a 15:00 clock work up to a 3RM with one of the following movement options:
I. Deadlift 3RM
II. Snatch 3RM
III. Clean and Jerk 3RM
Post sets/reps/loads to comments.
“Monica’s Birthing Canal”
For time
5-4-3-2-1 x Muscle-ups
25-20-15-10-5 x Slamballs (40/20lbs)
50-40-30-20-10 x Double-unders
Post scores to comments.
clean&jerk 70#
24:19
Snatch 115 x 3
Monica’s Birthing Canal 21:47
135 x 3 CJ
Monica 33:06
85# x 3 C&J
Monica 20:00 limit: 3 rounds+6PU,6Dips+10Slamballs
Monica’s Birthing Canal:
20:08 (MU except last darned 1/30#/ SUx4)
Shhhh…