Warm-up Drills
I. Coach’s Choice (Dynamics, Rounds & Reps, Games, etc.)
II. Set-up, Training Flow & Movement Review
Impact/Focus: Double-Doubles Complex
Warm-up sets and reps building to a starting weight for the following;
7 Rounds, on the :90 of
Power Clean x 2
+
Push Jerk x 2
NOTES: *Climb weights across sets to the best lift for the day or target the metcon weight and prime movement efficiency/pratice across each effort.
Post scores to comments.
“Balls”
For time
(VS. a 15:00 time cap)
Row 500m
50 x Hollow Rocks
—
3 Rounds of
7 x Power Cleans (115/85lbs)
12 x Push-ups
—
3 Rounds of
7 x Push Jerk (115/85lbs)
21 x Air Squats
—
Row 500m
50 x Abmat Sit-ups
NOTES: Additional scaling and points of performance will be covered during the whiteboard brief.
Post scores to comments.
