Warm-up Drills
I. Run 200m
II. 2-3 rounds of
5 x Deadlift (45/35)
5 x Barbell Row
5 x Clean
5 x Front Squat
5 x Push Jerk
III. Mobility
Impact/Focus: Clean Complex
Warm up as needed (3 sets x 3 reps) before working to establish a maximum weight in the following complex.
1 x Clean + 1 x Front Squat + 1 Push/Split Jerk
Notes: Today’s movement will require catching the bar in the bottom of the squat position.
Post loads to comments.
Flight Simulator AMRAP
Complete the following pyramid of Double-unders as many times as possible against a 10:00 Running Clock:
5-10-15-20-25-20-15-10-5
Notes: Complete each rung on the ladder unbroken before moving on. All the way up and down is a complete evolution.
Post rounds completed to comments.
ROMWOD
“Harmony”
Clean Complex: 240#.
Flight Simulator AMRAP: ?&?.
Clean Complex: 95# (managed 105# twice for the clean and front squat, but no dice on the jerk)
Flight Simulator AMRAP: ⬆️ 15 (manged to get so close to 20 a couple of times, but crapped out at 18. Goals for next time!)