Warm-up Drills
I. Run 400m
II. 2 rounds of
:15 x Ring Support
5 x Pull-ups
10 x Abmat Sit-ups
III. Mobility
Impact/Focus: Clean
Warm up as needed (3 sets x 3 reps) before completing the following workload for Clean.
Clean 3-3-3-3-3 (Increasing)
Post loads to comments.
“Take Off”
Complete 4 rounds for time of
Run 200m
9-7-5-3 x Muscle-ups
15 x GHD Sit-ups
Post times to comments.
Clean: 235#.
“Take Off”: 18:07 Rx.
Cleans: 115×3
Take Off: 19:15 (Pull-ups/dips & abmat)