Warm-up Drills
I. Run 400m or Row 500m
II. Coach’s Choice / Squat Mobility Therapies
III. Set-up, Training Flow & Movement Review
Impact/Focus: Service Cup Workout #4 Movement Primer
Against a 10:00 Running Clock work through as many Rounds & Reps with emphasis on Quality & priming movement patterns for Service Cup Workout #4.
NOTES: Training intentions and priorities will be covered in detail during the whiteboard brief.
I. 7-12 reps x Squat Progressions
*Air Squat, Squat Therapies, Through Clean & Jerk + Back Squat at metcon weight, improving movement quality while building to and practicing at the assigned metcon weights.
II. 15 x Hollow Rocks or :15 seconds L-sit/Ring Support Hold
III. 3-5 x Weighted or Strict Pull-ups
Post scores to comments.
“Service Cup Workout #4”
10:00 AMRAP of
5 x Clean & Jerk (115/85lbs)
10 x Back Squat (115/85lbs)
15 x Toes-to-Bar
Immediately Into:
5:00 Running Clock
Establish a 1RM Clean (Squat)
NOTES: Additional training intentions, scaling, and guidance will be covered during the whiteboard brief.
Post scores to comments.
