03.01.2016

ANNOUNCEMENTS:
–Our March On-Ramp course starts Tuesday March 1st @ 6:00pm!

Warm-up Drills
I. Speed Rope 3:00 (cumulative)
-Singles
-Running In-place/Single-leg
-Singles/Doubles
-Freestyle
-Double-unders
-Triple-unders
-Dragonflies
II. 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: Power Clean Triples EMOTM
Warm-up as needed before completing the following EMOTM.
Every minute on the minute for 8:00 execute 3 x Power Cleans. Athletes should plan to increase weights every 2 sets; make sure the requisite equipment for load changes is available prior to the EMOTM beginning.

3 x Power Clean

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“Pandemonium”
Complete the following double-AMRAP as follows
6:00 AMRAP
Row 200m
12 x Ring Dips
Rest 2:00
Then…
6:00 AMRAP
15 GHD Sit-ups
30 x Double-unders

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Skill Development
I. Muscle-up Transitions (Choose one):
a. 5 sets of 3 reps x Transition Negatives/Band Assisted**
b. 3 sets of 10 reps x Muscle-up Transitions (Self-Assisted)
c. 5-4-3-2-1 reps sets of strict Muscle-ups (or Competition Style)
III. You’re choice of Tabata or Atabat intervals for 8 rounds of L-sit work on the Rings or Matadors.
a. Tabata 8 Rounds (:20 on x :20 rest)
b. Atabat 8 Rounds (:10 on x :20 rest)