A. Context : Practice
Context : Practice
Keeping the back flat on Push Presses, Deadlifts, etc.Scoring: Not Scored
B. Bodyweight Warm – up :
Bodyweight Warm – up :
2 Sets of :
10 Ring Rows,
10s Crab Bridge,
5/5 Side LungeScoring: Not Scored
C. Barbell Warm – up :
Barbell Warm – up :
Then 5,4,3,2,1 with an Empty bar :
Hang Muscle Clean,
Front Squat,
Push Press,
Good MorningScoring: 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. Push Press 7 x 1
Push Press
– 7 sets of 1 rep
Rest as needed
G. 7 minute AMRAP of Dumbbell Deadlifts, Dumbbell Push Presses, and Double-Unders
As Many Rounds and Reps as possible in 7 minutes:
– 7 Dumbbell Deadlifts @ 45/20 lbs
– 7 Dumbbell Push Presses @ 45/20 lbs
– 30 Double-Unders
H. Cash – out :
Cash – out :
5 mins of :
10 KB Swings,
15 Wall Balls
OR
3 Sets of :
12 DB Curls,
15 Loaded Glute BridgesScoring: Not Scored