Warm-up Drills
I. Coach’s Choice (Dynamics, Rounds & Reps, Games, etc.)
II. Set-up, Training Flow & Movement Review
Impact/Focus: Thrusters
Warm-up Sets & Reps, building from PVC & Empty Bar to a starting weight for the following;
Every 2:00 x 8 Rounds
Thruster x 5-4-3-2-1-3-2-1 (climb weight as able)
Notes: Athletes may go as heavy as proficiency and technique dictate.
Post scores to comments.
“Dubble Time”
Complete for time
21-15-9 kcal/reps of
Row (kcal)
Front Squat (135/95lbs)
Rest 2:00
Then…
Complete for time
15-12-9-6-3 of
Push Press (135/95lbs)
Box Jumps (24/20″)
Notes: 15:00 time cap. Scaling, training intentions and additional details will be provided during the Whiteboard brief.
Post scores to comments.
