A. Context : Practice
Context : Practice
When should you be attempting high skill movements in workouts.Scoring: Not Scored
B. Bodyweight Warm – up :
Bodyweight Warm – up :
200m Jog throwing PVC/Medball to a partner/5 Shuttle Runs with Medball alternating with partner.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 :
HIPScoring: Not Scored
E. Alternating Sets: Barbell Deficit Deadlift, Strict Chest-to-Bar Pull-Up
11 sets of:
E1. 1-3 Barbell Deficit Deadlifts @ 55-75%E2. 2-4 Strict Chest-to-Bar Pull-Ups
F. 'Clear the Scuppers'
'Clear the Scuppers'
For time
Rope Climb (3/2/6 Lay – downs)
Then 4 rounds
Kipping Ring – dip (10/7/10 Ring Push – ups)
50ft Front rack dumbbell Lunge L/R (45/30/15)Scoring: Time (lower is better)