A. Context : Practice
Context : Practice
Why working on skills outside workouts is so important for progress.Scoring: Not Scored
B. Bodyweight Warm – up :
Bodyweight Warm – up :
200m Jog, Throwing PVC or Med Ball to a partner or 1/4 mile Airdyne Bike.Scoring: Not Scored
C. Barbell Warm – up :
Barbell Warm – up :
Then 5,4,3,2,1 with an Empty Bar :
Straight Leg Deadlift,
Barbell Row,
Hang Muscle Clean,
Shoulder Press,
Front SquatScoring: Not Scored
D. Mobility :
Mobility :
SHOULDERScoring: Not Scored
E. Practice :
Practice :
Spend 8 minutes working on Ring Dip and Muscle – up progressions.Scoring: Not Scored
F. Alternating Sets: Push Press, Dumbbell Single Leg Romanian Deadlift
6 sets of:
F1. 2-4 Push Presses @ 75-95%F2. 4-6 Dumbbell Single Leg Romanian Deadlifts
G. 'Yardarm'
'Yardarm'
For time
500m Row (Log as Benchmark)
1 min Rest
Then 4 Rounds for time
12 Dumbbell Power Snatches (45/30/20)
16 Box Step – ups (24/20/12)Scoring: Time (lower is better)
H. Cash – out :
Cash – out :
4 mins of :
15 Wall Balls,
30 Double Unders
OR
3 Sets of :
12 DB Bent Over Rows,
12 Strict Toes – to – barsScoring: Not Scored