Warm-up Drills
I. Run 400m
II. Weightlifting Warm-up
2 rounds of
10 x Deadlift
10 x Barbell Row
10 x Press
10 x Front Squat
10 x Power Clean
III. Mobility
Impact/Focus #1: Power Clean EMOTM
Warm-up as needed before completing the following workload every minute on the minute for 12:00. Athletes should plan to increase weights every 2 sets.
1 x Power Clean
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Impact/Focus #2: Push/Split Jerk
Warm-up with 3 sets x 5 reps before completing the following workload.
Push/Split Jerk 5-4-3-2-1 (Increasing)
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WOD
5-10:00 Metabolic Conditioning
Power Clean: 225lbs
Split Jerk: 205lbs
“Charmin” 6 rounds +14 reps rx’d
“Power Clean” 145#
“Push Jerk” : 125 #
‘Charmin’ ” : 6 Rounds + 8 Rx