Warm-up Drills
I. Row 2:00
II. 2 Rounds of
5 x Dead-Hang Pull-Ups
7 x Medicine Ball Cleans (40/20lbs)
10 x Lateral Lunges
III. Mobility
Impact/Focus: Squat Clean EMOTM
Every Minute on the Minute for 10:00 execute a challenging set of 3 x Squat Cleans.
Post scores to comments.
“No More Training Wheels”
For time
10 x Squat Clean (135/95lbs)
50 x GHD Sit-Ups
8 x Squat Clean (135/95lbs)
40 x GHD Sit-Ups
6 x Squat Clean (135/95lbs)
30 x GHD Sit-Ups
4 x Squat Clean (135/95lbs)
20 x GHD Sit-Ups
2 x Squat Clean (135/95lbs)
10 x GHD Sit-Ups
Post scores to comments.
3RM 135lbs
17:31 95lbs / abmats
3RM 135#
14:00 115#
Weightlifting
1)7×1 Snatch from Blocks (just above knee)
135, 140, 145, 150, 155, 155, 155
2)7×1 Clean from Blocks (just above knee) + 1 Jerk
165, 175, 185, 195, 205, 215, 225