Warm-up Drills
I. Row 500m or Run 400m
II. Foam Rolling & Mobility Drills
III. Set-up, Training Flow & Movement Review
Impact/Focus: Power Clean Doubles
Warm-up Sets/Reps x 4:00
Build to a challenging weight that allows technique refinement and movement competency development throughout the sets/reps & intervals following.
7 Rounds, on the 2:00 of
Power Clean x 2-2-2-2-2-2-2
*Athletes may build across sets and reps, leaving room for 1-2 Drop Sets @ Metcon Weight or 50-60% of the best lift on the day.
**Sustained workload across for today would be 70% range.
***Additional Emphasis on technique improvement throughout touch and go sets of two Power Cleans/barbell cycling.
Post scores to comments.
“Sighday”
Complete for time
Row 250m
7 x Power Clean (135/95lbs)
25 x Wallball (20/14lbs)
Row 250m
7 x Power Clean (135/95lbs)
25 x Wallball (20/14lbs)
Row 250m
7 x Power Clean (135/95lbs)
25 x Wallball (20/14lbs)
Row 250m
Notes: Running 200m for each 250m Row is highly encouraged; even if it makes this workout a bit Fugly. Additional scaling options will be covered during the whiteboard brief. 15:00 Time Cap.
Post scores to comments.
Skill Development: Last Minute Wedding Prep
Select one or more of the following and complete 3 Rounds for Strict/Quality movement execution:
3 x 15 of Roller Board Tuck-ups
3 x :15 L-sit
3 x 12 Strict Toes-to-Bar
3 x 15 Strict Knees-to-Elbows
