ANNOUNCEMENTS:
– Support Charity’s Veteran Run To Home Base 9k fundraiser page. Link found HERE.
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: Pause Back Squat
Warm up as needed (3 sets x 5 reps) before completing the following workload for Back Squat.
Back Squat 3-3-3-3-3 (23×2 Tempo)
Notes: Tempo Explanation HERE
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Impact/Focus #2: Push/Split Jerk
Warm up as needed (3 sets x 3 reps) before completing the following workload for Push/Split Jerk.
Push/Split Jerk 2-2-2-2-2
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ROMWOD
“The Key”
Back squat: 265# (87%).
Split jerk: 215# (84%).
Back Squat: 120
Push Jerk: 90
Pause Back Squat: 215# x3 (225# x1 then failed)
Split Jerk: 175# x2