Warm-up Drills
I. Run 400m or Row 500m
II. Foam Rolling & Dynamic Series
III. Mobility Drills (Clean & Overhead Emphasis)
Impact/Focus: Clean EMOTM Singles
Every minute on the minute, climbing weight at individual discretion, work through the following to prepare for the 4 minute Clean test.
Every minute on the minute x 10:00
1-2 reps x Full or Power Clean
Post scores to comments.
Then…
“LIFT, WORK, MOVE”
vs 4:00
Find a one rep max Clean
Rest 2:00
vs 4:00
Max reps Ring Row, Pull-ups, Bar Muscle-ups
Rest 2:00
AMRAP vs 8:00
30 x Double-unders
8 x Single Arm DB Push Press (50/35lbs)
8 x Single Arm DB Push Press (50/35lbs)
8 x Lateral Burpees Over the Bar
Post scores to comments, Submit online if registered for the event starting tomorrow.
260, 1 bar muscle up, 4+38 Rx