Warm-up Drills
or
ROMWOD x 15-18 Minutes
Impact/Focus: Hang Power Cleans
Complete the following workload versus a 14:00 Running Clock, beginning as close to 60% of a 1RM as possible/determined by differences in the movement iteration and current proficiency pulling into the Power Receiving position from the Hang start.
Hang Power Clean 2-2-2-1-1-1-1-1 (Build weight across)
Then…
2 x Drop sets at metcon weight or lighter to transition into preparation for the following training as well as sharpening aspects of the Hang Power Clean movement efficiency.
Post scores to comments.
“Sil-meh-rillion”
For Time
10-8-6-4-2 x Hang Power C&J (115/85lbs)
10-8-6-4-2 x Reverse Burpees
**Adjust weights for Front Squat weight during a 2:00 rest interval, Then…**
3 Rounds of
10 x Front Squat (135/95lbs)
15 x Knees-to-elbows
Notes: Score as total time to complete with each couplets time if able to collect the additional data.
Scale to floor version Knees-to-elbows (hands anchored to rig post) and adjust weight on the barbell lifts as needed.
Rx+ should adjust the reps/rounds to 10-9-8-7-6-5-4-3-2-1 for the Hang Power C&J (115/85lbs) and Reverse Burpees.
**Adjust weights for Front Squat weight during a 2:00 rest interval, Then…**
4 Rounds of
10 x Front Squat (165/110lbs)
15 x Toes-to-Bar
Rx++ (‘octothorpe’) @135/95 for Hang Power Clean & Jerk into 185/135lbs for Front Squat weights.
Post scores to comments.
