Warm-up Drills
I. Row 500m (no straps)
II. 6 x Dynamic Drills w/ 10 x Hollow Rocks after each
III. Mobility (Squat, Front Rack & Overhead Emphasis)
OR
ROMWOD x 12:00
Impact/Focus: Power Clean Singles
Warm-up Sets/Reps x 5:00
Build to a challenging weight that allows technique refinement and movement competency development throughout the sets/reps & intervals following.
8 Rounds, on the 1:30 of
Power Clean x 1-1-1-1-1-1-1-1 (Climb weight as able)
*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.
Post scores to comments.
“Misslehoof”
Complete 5 Rounds for Time of
15-12-9-6-3 x Power Clean (135/95lbs)
15-12-9-6-3 x Handstand Push-ups
40ft x Dumbbell Walking Lunges
Notes: Scaling and points of performance should be covered during the whiteboard brief.
Post scores to comments.
