Warm-up Drills
I. Run 400m or Row 500m
II. Foam Rolling Series
III. Dynamics & Mobility
*Squat, Front Rack, Hammy & IT Band Emphasis.
Impact/Focus: Barbell Complex
5:00 x Power or Full Clean + Front Squat + Jerk warm-up sets building to intended starting weight.
Then… Establish the best weight possible for three lifts vs 12:00;
Score is the total of these three lifts.
3 x Cleans
+
2 x Front Squat
+
1 x Jerk
Post scores to comments.
“Whipperwillow”
Complete as many Rounds/Reps as possible in 12:00 of
10 x Ring Dips
15 x Sumo Deadlift High Pull (95/65lbs)
30 x Double-unders
Notes: Scaling will be covered during the whiteboard brief. Bring the lumber, Ninjas!
Post scores to comments.
Barbell Complex: 120#
Whipperwillow: 4+20 matador w/blue band