Warm-up Drills
I. Run 400m
II. 3 Rounds of
10 x Air Squats
10 x Scap Push-ups
15 x Chain Breakers or 10 x Banded Pull Aparts
III. Mobility
Impact/Focus: Hang Power Clean
Warm-up Sets/Reps x 6:00 building to a starting weight.
Additional emphasis on the Power Receiving Position and the relationship with Front Rack Mobility.
Climb weight across sets as able to a best 2 rep set on the day or sustain at a challenging weight for all sets/reps.
Every 2:00 x 6 Rounds Total
Hang Power Clean x 2-2-2-2-2-2
Post scores to comments.
“Roasterior Chain”
Complete each of the following for time, scoring each of the three efforts individually.
Row 40/30kcal
20 x Hang Power Cleans (115/85lbs)
Row 20/16kcal
Rest 2:00
Row 30/24kcal
15 x Hang Power Cleans (115/85lbs)
Row 15/12kcal
Rest 2:00
Row 20/16kcal
10 x Hang Power Cleans (115/85lbs)
Row 10/8kcal
Notes: Scale weight as needed to ensure the points of performance are maintained across efforts.
Post scores to comments.
