Warm-up Drills
I. Coach’s Choice (Dynamics, Rounds & Reps, Games, etc.)
II. Set-up, Training Flow & Movement Review
Impact/Focus: Push Jerk
Warm-up Sets/Reps building to a starting weight.
Climb weight across sets as able.
Every 2:00 x 7 Rounds Total
Push or Split Jerk x 2-2-2-2-1-1-1
Post scores to comments.
“Thwap n’ Go”
8:00 AMRAP of
20ft Double KB Walking Lunges (2×24/16kg@Low Carry)
20ft Farmer’s Walk (2×24/16kg)
10 x Bumper Plate Devil’s Press (35/25lbs)
Rest 2:00
6:00 AMRAP of
10 x Sandball Clean (60/40lbs)
10 x Burpees
Notes: Scaling, Rx+ ‘caveats’ and points of performance will be covered during the whiteboard brief.
Post scores to comments.
Impact/Focus: Push Jerk
95lbs
“Thwap n’ Go”
2 rounds + 4 DP
3 rounds
Notes: subbed cleans for KB swings bc no sandballs everything else is Rx