Warm-up Drills
I. Row 500m
II. Posterior Chain, Squat, Front Rack & Overhead Mobility Drills
III. Set-up, Training Flow & Movement Review
Impact/Focus: Clean Grip & Overhead Complex
Warm-up Sets/Reps x 5:00
Build to a starting weight that allows technique refinement and movement competency development throughout the set & rep intervals as follows.
5 Rounds, on the 2:30 of
2 x Hang Clean
+
2 x Jerk
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“D.T. Fly”
4 Rounds for time
Vs. an 18:00 time cap
12 x Deadlift
9 x Hang Clean
6 x Push Jerk
Run 400m
Notes: Rx weight 115/85lbs, rx+ 135/95lbs. Scale load and run distances as needed.
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