A. Context : Practice
Context : Practice
Break up sets before you miss a rep.Scoring: Not Scored
B. Dynamic Warm – up :
Dynamic Warm – up :
2 mins Row/Jump Rope
Then 3 Rounds of :
10 Jones Squats,
10 Push – ups,
3 Inch Worms,
20 – 40' Overhead DB/KB CarryScoring: Not Scored
C. Mobility :
Mobility :
HIPScoring: Not Scored
D. Alternating Sets: Back Squat, Weighted Ring Dip
5 sets of:
D1. 3 Back SquatsD2. 3 Weighted Ring Dips
E. 10 minute AMRAP of Jerks, Supinated Ring Rows, and Single Arm Dumbbell Overhead Squats
In teams of 2:
As Many Rounds and Reps as possible in 10 minutes:
– 12 Jerks @ 135/45 lbs
– 16 Supinated Ring Rows
– 20 Single Arm Dumbbell Overhead Squats @ 45/15 lbs
F. Cash – out :
Cash – out :
4 mins of :
30cal Row,
60s Plank
OR
3 Sets of :
10 Wide grip Pull – ups,
12 Loaded Step – upsScoring: Not Scored