Warm-up Drills
I. Run 400m
II. 6:00 Dynamic Mobility
25ft Duck Walk
25ft Crab Walk
25ft Bear Crawl
25ft Inchworms
25ft Spider Lunge
10 x Scorpion Stretch
III. Mobility
Impact/Focus #1: Overhead Squat Triples
Warm-up as needed (3 sets x 5 reps) before completing the following workload for Overhead Squat.
Overhead Squat 3-3-3-3-3
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Impact/Focus #2: Power Clean Doubles
Warm up as needed (3 sets x 3 reps each) before working up to a challenging double for Power Clean.
Power Clean 2-2-2-2-2
Notes: Athletes should attempt to complete 2 x Touch N’ Go repetitions; warm-up well in order to facilitate 5 working sets at 85-90% of a recent 1RM. Reference numbers from 06.07.2016
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WOD
5-10:00 Metabolic Conditioning
“OHS Triples”: 70# x 3
“Power Clean Doubles”: 145# x 2
Met Con: 8:00 AMRAP : – Row 12kCal+10 KB Swings + 5 Burpees.
3 Rounds + 12kCal Row (Sub: 40# Slamball for KBs)
OHS: 65×3
Power Cleans: 80×2
Metcon: 3rds + 24 (18kg swings)
OHS: 160#x3 PR! Yassssssss
Power Clean Doubles: 135#x2
MetCon: 3+13 Rx’d