Warm-up Drills
I. Row 500m or 2:00
II. 6 x Dynamic Drills & Floor Poses
III. Mobility (Squat, Front Rack & Overhead Emphasis)
Impact/Focus: Power Clean & Jerk Triples
Warm-up Sets/Reps x 5:00
Build to an intended starting weight, training intentions today include touch and go style barbell cycling emphasis;
5 Rounds, on the 3:00 of
Power Clean & Jerk x 3-3-3-3-3 (Climb weight as able)
Post scores to comments.
“Punch”
3 Rounds for time of
3 x Rope Climbs
10 x Power Clean & Jerk (95/65lbs)
Run 400m
Notes: Scale Rope Climbs to 15 x Pull-ups or 21 x Ring Rows each round as needed; modified rope climbs may potentially be bartered for… be reminded that this is a high stakes game. Power Clean & Jerk may Rx+ to 135/95 or 155/105lbs for those in the salty/frisky realm today. If drops of water touching you are upsetting during your workout the Coach’s may suggest a 100 x Double-under or 250 x Single-under substitute.
Post scores to comments.
