Warm-up Drills
I. Run 400m or Row 500m
II. Foam Rolling & Dynamic Series (lat, t-spine emphasis)
III. Mobility Drills (Lax Ball, PVC, Banded drills for Front Rack Mobility)
Impact/Focus: Power Clean & Jerk
Complete the following workload on the :90 seconds, beginning as close to 60% of a 1RM as possible.
Power Clean & Jerk 2-2-2-1-1-1-1-1 (Build weight across)
Then…
1 to 2 x Drop sets at metcon weight or lighter to transition into preparation for the following training METCON.
Post scores to comments.
“Scrambo”
For time
Row 500m
15 x Clean & Jerk (115/85lbs)
30 x GHD/Abmat Sit-ups
Row 500m
12 x Clean & Jerk (115/85lbs)
24 x GHD/Abmat Sit-ups
Row 500m
9 x Clean & Jerk (115/85lbs)
18 x GHD/Abmat Sit-ups
Notes: Scaling and points of performance for today’s WOD will be covered during the whiteboard brief.
Post scores to comments.
Power Clean & Jerk: 140#
Scrambo: 15:11 Rx
205#
18:37 (abmat)