Warm-up Drills
I. Row 500m
II. 2 Rounds of
5 x Air Squat to Medicine Ball
5 x Medicine Ball Sumo Deadlift
5 x Medicine Ball Sumo Deadlift High Pull
5 x Medicine Ball Power Clean
5 x Medicine Ball Clean
10 x Hollow Rocks
III. Mobility & Yoga Poses
Impact/Focus: Power Clean
Warm-up as needed before working through the following every :90 seconds.
Power Clean 2-2-2-2-2 / 1-1-1-1-1
Notes:
- Climb weight as able every one to two rounds.
Post scores to comments.
“Fro-Throw”
Complete 3 Rounds for time of
Row 500m
21 x American KB Swings (24/16kg)
12 x Pull-ups
Notes:
- Scale weight for the American KB Swings to comments.
- Points of performance today will reinforce proper body mechanics on the Swing.
- Scale Pull-ups to Ring Rows or Banded Pull-ups at 15 reps per round.
Post scores to comments.
235#
12:23 Rx
Power Cleans: 125×2, 140×1
Fro-Throw: 14:33 RX