Warm-up Drills
I. Row 2:00
II. 6:00 AMRAP of
20ft Duck Walk
20ft Crab Walk
20ft Bear Crawl
20ft Bear Crawl (Bent legs)
20ft Bear Crawl (Straight legs)
20ft Broad Jumps
III. Mobility
Impact/Focus: 3-Position Hang Clean
Complete the following complex for 5-6 sets increasing weight with each set. Athlete focus for this complex is speed under the bar.
1 x High-hang Clean
1 x Mid-hang Clean
1 x Low-hang Clean
Post sets/reps to comments.
“Persistence Hunting III”
Complete as many reps/meters as possible for each movement within the time allotted.
5:00 x Ground-2-Overhead (lbs)
4:00 x Row (meters)
3:00 x GHD/Abmat Sit-ups
2:00 x Pull-ups
1:00 x Box Jumps (24/20”)
Notes: Ground-2-Overhead is any way possible (Clean and Jerk/Snatch Variations) where athletes may pick any of the following weights in an attempt to take the most lbs through the predetermined range of motion in the time allotted: 65/95/115/135/155lbs.
Post method, lbs, meters, reps to comments.
105# Hang clean set
Persistence Hunting III: 1925, 838 , 53 abmat, 22, 15 (20″box)
Hang Power Clean Complex 78#
“Persistence Hunting III”
1241#/662m/50/5/0
“Hang Clean Complex”: 115#
“Persistence Hunting III”
3060#/833 m/32 GHD/20 Pull ups/12Box Jumps
Hang Clean – 165 #
“Persistance Hunting III”
135# 26 / 1000m / 46 ab mat / 15 Banded / 12 Single leg on Tire
Hang clean 115×3
Wod: 1950 lbs/600m run/64 sit-ups/9 pull-ups/14 box jumps