Monday 06.06.2022

Warm-up Drills
I. Run 400m or Row 500m
II. Foam Rolling Series
III. Dynamics & Mobility
*Squat, Front Rack, Hammy & IT Band Emphasis.

Impact/Focus: Barbell Complex
5:00 x Power or Full Clean + Front Squat + Jerk warm-up sets building to intended starting weight.

Then… Establish the best weight possible for three lifts vs 12:00;
Score is the total of these three lifts.

3 x Cleans
+
2 x Front Squat
+
1 x Jerk

Post scores to comments.

“Whipperwillow”
Complete as many Rounds/Reps as possible in 12:00 of

10 x Ring Dips
15 x Sumo Deadlift High Pull (95/65lbs)
30 x Double-unders

Notes: Scaling will be covered during the whiteboard brief. Bring the lumber, Ninjas!

Post scores to comments.