Mark (aka Knee Nipple) stopped by to see us while in town this past weekend. It was great to see an old friend!
ANNOUNCEMENTS:
– Support Charity’s Veteran Run To Home Base 9k fundraiser page. Link found HERE.
Warm-up Drills
I. Speed Rope 2:00
II. 2 rounds of
10 x Med Ball Cleans
10 x Hollow Rocks
10 x Supermans
III. Mobility
Impact/Focus: Power Clean EMOTM
Warm up as needed before completing the following workload every minute on the minute for 12:00.
1 x Power Clean
Notes: Athletes should increase weight as form allows every 1-2 sets.
Post loads to comments.
“Hopps & Flapjacks”
Complete 4 rounds for time of
50 x Double unders
25 x GHD Sit-ups
15 x Back Extensions
Post times to comments.
“Hopps & Flapjacks”: Modified as usual
20 Jumping Front Squats; 25 GHD; 15 Banded Good Mornings (creative coaching right there, as always!!)
15:51
Power Clean EMOTM: 215#.
“Hopps & Flapjacks”: 12:32 Rx.
Power Clean EMOTM: 110 (PR!)
Hopps & Flapjacks: 20:34 Rx
Power Clean: 170#
“Hopps & Flapjacks”: 14:05 Rx’d