Thursday 11.09.2023

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Liz prepares for liftoff, YESSSSSS!!!

Warm-up Drills
I. Coach’s Choice (Dynamics, Rounds & Reps, Games, etc.)
III. Set-up, Training Flow & Movement Review

Impact/Focus: Power Clean
Select one of the following Power Clean training tracks and work through

8 Rounds Total, on the 2:00

I. Power Clean x 3-3-2-2-2-1-1-1
*Climb across sets/reps as able.
II. Power Clean x 3-3-3-3-2-2-2-2
**Sustain at a working weight across sets/reps; focus on movement learning development, touch and go practice or metcon prep. emphasis.

Post scores to comments.

“Filthy Animals”
12:00 AMRAP of
7 x Power Clean (135/95lbs)
14 x Single-arm Dumbbell Push Press (7L+7R;50/35lbs)
30 x Air Squats

Notes: Scaling and points of performance will be covered during the whiteboard brief (volume/movement examples). Rx+ 155/105lbs x 10 reps, 7 x Strict or Wall Facing HSPU, 20 x Pistols (10L+10R).

Post scores to comments.

Samy Daghir

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