Warm-up Drills
I. 3 rounds of
Row x 1:00
10 x Hollow Rocks
10 x Banded Pull Aparts
II. Dynamics & Mobility
*Front Rack & Overhead Movement Emphasis.
Impact/Focus: Clean & Jerk
Warm-up Sets/Reps x 5 Minutes
(Minimum 10 rep buy in x 1-3 rep sets building to starting weight)
Every 2:00 x 7 Rounds complete the following
1 to 3 reps x Clean & Jerk
(all singles, no touch and go reps)
Notes: Climb weight until at the most challenging set able to be accomplished with the most consistent technique.
Post scores to comments.
“Classically Conditioned”
Complete for time
50 x Double-unders to begin,
Then…
3-6-9-12-15 reps x Deadlift (225/155lbs)
3-6-9-12-15 reps x Ring Dips
50 x Double-unders at the finish of each round
Post scores to comments.
