Friday 02.28.2020

Our Next Available On-Ramp Start Date: Tuesday, March 4 at 6:00pm, SPREAD THE WORD!

Warm-up Drills
I. Row 500m
II. Dynamic Drills
III. Yoga Series
IV. Mobility
(Full Clean & Front Squat preparation emphasis)

Impact/Focus: Full Cleans
Warm-up as needed before completing the following 10 Rounds of Full Cleans on the :90. The first five Rounds are at 2 x Cleans (i.e., Squat Clean), climbing weight as able to set-up an ideal progression towards a single rep record. The final five rounds of :90 intervals will climb weight at 1 x Clean (i.e., Squat Clean) per lift.

5 Rounds on the 90 seconds of
2-2-2-2-2 x Clean (climb weight)

5 Rounds on the 90 seconds of
1-1-1-1-1RM x Clean (climb weight)

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“Cronut”
5 Rounds for time as follows

Clean (full squat) x 10,8,6,4,2 reps (165/110lbs)
GHD/Abmat Sit-ups x 15,15,15,15,15 reps
Double-unders x 45,45,45,45,45 reps

Notes: Scale weight or movements (abmat from GHD or Singles from Double-unders) at a 1:1 volume adjustment.

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