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Friday 02.22.2019

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Warm-up Drills
I. Row 500m
II. 2 Rounds of
5 x Deadlift (45/35lbs)
5 x Clean (full;45/35lbs)
5 x Front Squat (45/35lbs)
10 x Hollow Rocks
III. Mobility

Impact/Focus: Power Clean Conditioning
Warm up as needed with sets of 3-5 reps, moving from an empty barbell through two light to moderate weight sets in order to prepare for the following workload.

Every :75 seconds for 10 Rounds
complete the following

3 x Power Clean

(same weight across sets, north of 60%1RM)

Notes: Athlete’s should select a repeatable, challenging load that is above a 60% 1RM range. Adjust the weight as necessary in order to ensure touch and go, unbroken sets of three reps are achievable per work interval.

Post scores to comments.

“Radar Blip”
6:00 AMRAP of
12 x Slamball (30,40/12,20lbs)
10 x Box Jumps (24/20”)

Rest 3:00

6:00 Amrap
12 x 1-Arm DB Snatch (50/35lbs)
12 x Russian twists (50/35lbs)

Notes: Alternate arms at six repetitions per side for the Dumbbell Snatch. Scaling breakdown is as follows, all rep adjustments for today are 1:1.

– L3 (Rx+): Jumping Slamball (40/30lbs), Box Jumps (30/24”), DB Snatch load increase only if able to be executed unbroken @ 75/50lbs.
– L2 (Rx): Slamball (30,40/12,20lbs), Box Jumps (24/20”), DB Snatch & Russian Twists (50/35lbs).
– L3 (Scaled): Slamball (20/12lbs), Box Jumps (18,20/12,18”), DB Snatch & Russian Twists (35/20lbs).

Post scores as rounds/reps per amrap to comments.

Samy Daghir

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