Warm-up Drills
I. Coach’s Choice (Dynamics, Rounds & Reps, Games, etc.)
II. Set-up, Training Flow & Movement Review
Impact/Focus: Deadlift
Against a 15:00 Running Clock, warm-up and build to a starting weight; Work through the following sets, resting as needed between efforts.
Deadlift x 5-4-3-2-1-3-2-1 reps (Climb weight as able)
Notes: Undercut the first pass through the set of 1 rep and attempt to match or exceed on the second pass.
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“Sand Smashles”
Complete for time
Row 500m
Then…
5 Rounds for time of
5 x Power Clean (135/95lbs)
10 x Toes-to-Bar
Finish with…
Row 500m
Notes: Reference 1RM Power Clean; we are looking to scale the weight on this metcon so that it does not exceed 60% of 1RM. Movement points of performance, scaling options and additional training intentions will be covered during the whiteboard brief.
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