Warm-up Drills
I. Coach’s Choice (Dynamics, Rounds & Reps, Games, etc.)
II. Set-up, Training Flow & Movement Review
Impact/Focus: Push or Split Jerk
Warm-up sets, technique review and points of performance reinforcement.
Complete the following every :75 seconds, climbing weight every 3-4 Rounds.
Push or Split Jerk x 2-2-2-2-1-1-1-1-1-1-1-1
Notes: Climb weight across sets every 3-4 Rounds.
Post scores to comments.
“Kramorah”
7 Rounds for time vs. a 12:00 time cap of
3 x Wallwalks
10 x Burpees
21 x Double-unders
Notes: Scale to 5 Rounds for time as needed to manage Double-under volume if able before adjusting the rep load. Additional movement points of performance, scaling applications, and training intentions will be covered during the whiteboard brief.
Post scores to comments.
Skill Development
3-4 sets x 12-10-8-6 reps of
GHD Back Extensions
+
:20 l-sit Hang or Hold
