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Wednesday 10.20.2021

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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.

CLICK IMAGE FOR REGISTRATION LINK!

Samy Daghir

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