Warm-up Drills
I. Run 400m or Row 500
II. Coach’s Choice
III. Mobility
Impact/Focus: Back Squat
Warm-up Sets/Reps building to an intended starting weight.
Every 3:00 x 4 Rounds Total
Back Squat x 5-5-5-5 reps (Climb weight as able)
Notes: Starting with the best 5 rep set possible attempt to climb or sustain across the workload.
Post scores to comments.
“Helena”
3 Rounds for time of
Run 400m
12 x Bar Muscle-ups
21 x 1-Arm Dumbbell Snatch (50/35lbs)
Notes: Scale to 15 x Pull-ups or 21 x Ring Rows per round as needed; additional scaling points of performance will be covered during the whiteboard brief.
Post scores to comments.
Impact/Focus: Back Squat
115lbs
“Helena”
19:06 (Ring rows + 30lbs)
Notes: no bands available for PU it’ll buff lol