Warm-up Drills
I. Row 500m
II. Dynamic Drills
III. Yoga Series
IV. Mobility
Impact/Focus: Push Press 5 x 5 @ 75%
Warm-up as needed (3 sets @ 5,3, and 3 reps each) building to a working weight of 75% of last week’s best single rep record.
Push Press 5 x 5 @ 75%
Post scores to comments.
“Autonomy”
8:00 AMRAP of
7 x Dumbbell Power Clean (50/35lbs)
7 x Dumbbell Power Front Squat (50/35lbs)
15 x GHD/Abmat Sit-ups
35 x Double-unders/Single-unders
Rest 2:00, Then…
5:00 AMRAP
(continuing from previous stopping point)
7 x Dumbbell Power Clean (50/35lbs)
7 x Dumbbell Power Front Squat (50/35lbs)
15 x GHD/Abmat Sit-ups
35 x Double-unders/Single-unders
Post score to comments.
Push Press: 80#
Autonomy: 4+52 (25#/ab mat)