Tuesday 04.09.2019

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Warm-up Drills
I. Coach’s Choice
II. Mobility

Impact/Focus: Power Clean Triple Stack x :75
Warm up as needed with sets of 3 of 3 reps, moving from an empty barbell through two to three light to moderate weight sets in order to prepare for the following workload.

Every :75 minutes for 3 Rounds
2 x Power Clean (60-65% 1RM)

Every :75 minutes for 3 Rounds
2 x Power Clean (70-75% 1RM)

Every :75 minutes for 3 Rounds
2 x Power Clean (80-85% 1RM)

Notes: Reference 1 rep max established on 03.27.2019 linked HERE. Repetitions today are touch and go.

Post scores to comments.

“SYZYGY”
For time (vs 14:00 time cap)
Row 500m
50 x Wallball (20/14lbs)
30 x GHD Sit-ups
Row 500m
30 x Wallball (20/14lbs)
20 x GHD Sit-ups
Row 500m
20 x Wallball (20/14lbs)
10 x GHD Sit-ups

Notes: Scaling is 1:1 for movement substitutions today.

Post scores to comments.

Samy Daghir

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