ANNOUNCEMENTS:
– Our August On-Ramp class begins next Tuesday August 8th at 6PM. Tell your friends!
Warm-up Drills
I. Row 2:00
II. 2-3 rounds of
5 x Deadlift (45lbs)
5 x Barbell Row
5 x Power Clean
5 x Clean
5 x Front Squat
III. Mobility
Impact/Focus #1: 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 Hang Clean
Notes: Today’s movement will require catching the bar in the bottom of the squat position. The hang clean will be executed from at the knee.
Post loads to comments.
Impact/Focus #2: Slamball/Row EMOTM
Warm up as needed before completing the following workload every minute on the minute for 10:00.
Odd: :45 x Max Reps of Slamball (40/20)/:15 Rest
Even: :45 x Max Calories Row/:15 Rest
Post reps completed for each movement to comments.
ROMWOD
“Doubled Over”
Clean complex: 225#.
EMOTM: 94 • 67 Rx.
Clean Complex: 100# (Cleaned 105, but failed on the hang)
EMOTM: 83/46 Rx