Warm-up Drills
I. Run 400m or Row 500
II. Coach’s Choice
III. Mobility
Impact/Focus: Power or Full Clean & Jerk
Warm-up sets/reps building to a starting weight before working through the following:
7:00 x 2 rep sets, building to a 2RM on the day
7:00 x 1 rep sets, building to a 1RM on the day
Post scores to comments.
“Splits”
8:00 AMRAP of
2 x Rope Climbs or 15/10 x Ring Rows
6 x Cleans (115/85lbs)
Rest 1:00
8:00 AMRAP of
6 x Push Jerks (115/85lbs)
10 x Toes-to-Bar
NOTES: Scaling for movement substitutions would carry a 1:1 rep conversion for today to elicit the pace and turnover on rounds intended across the two AMRAPs. Bring the lumber, Ninjas.
Post scores to comments.
