Our Next Available On-Ramp Start Date: Tuesday, March 4 at 6:00pm, SPREAD THE WORD!
Warm-up Drills
I. Row 500m
II. Dynamic Drills
III. Yoga Series
IV. Mobility
(Full Clean & Front Squat preparation emphasis)
Impact/Focus: Full Cleans
Warm-up as needed before completing the following 10 Rounds of Full Cleans on the :90. The first five Rounds are at 2 x Cleans (i.e., Squat Clean), climbing weight as able to set-up an ideal progression towards a single rep record. The final five rounds of :90 intervals will climb weight at 1 x Clean (i.e., Squat Clean) per lift.
5 Rounds on the 90 seconds of
2-2-2-2-2 x Clean (climb weight)
5 Rounds on the 90 seconds of
1-1-1-1-1RM x Clean (climb weight)
Post loads to comments.
“Cronut”
5 Rounds for time as follows
Clean (full squat) x 10,8,6,4,2 reps (165/110lbs)
GHD/Abmat Sit-ups x 15,15,15,15,15 reps
Double-unders x 45,45,45,45,45 reps
Notes: Scale weight or movements (abmat from GHD or Singles from Double-unders) at a 1:1 volume adjustment.
Post scores to comments.
235
10:38 Rx
Edit: not Rx. Scaled to abmat situps.
Full clean: 115#
Cronut: 19:56 (85#/abmat)
Full Clean: 155, yesss. Heaviest I’ve cleaned since 2018.
Cronut: 16:04 90# except for 1st round at 110, and abmat
115# / 15:34 SU @ 95#