Warm-up Drills
I. Row 500m
II. 2 rounds of
9 Fundamentals x 5 reps each
III. Mobility
Impact/Focus #1: Clean Complex
Warm up as needed before working up to max weight in the following clean complex.
Clean + Hang Clean + Push/Split Jerk
Notes: Athletes may choose to receive their cleans in either the squat or power position for today’s complex.
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Impact/Focus: Weighted Walking Lunges
Warm-up x 2 sets
Athletes will have 4 attempts to move the heaviest load for 10 steps of walking lunges.
10 steps x Walking Lunges (Front Rack)
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WOD
5-10:00 Metabolic Conditioning
“Clean Complex”:
max weight for the following
1 x Clean + 1 x Hang Clean + 1 x Split Jerk
185lbs
“Walking Lunges (front rack)”: 175lbs
“Chasing Bunnies”: 6 x 200m w/ 1:00 rest intervals = 1200m/4.00.9
“Clean Complex” : 135#
“Weighted Walking Lunges” : 115 #
“Chasing Bunnies” : 4:40.6