A. Context : Competition
Context : Competition
Having a thorough warm up before a short metcon for performance.Scoring: Not Scored
Dynamic Warm – up :
200m Medball Run
Then 3 sets of :
10 Medball Squat Cleans,
8 Monkey Swings,
6 Wall Balls
4 Inch Worms
B. Mobility :
Mobility :
HIPScoring: Not Scored
C. Alternating Sets: Squat Clean, Half Kneeling One Arm Press
5 sets of:
C1. 3-5 Squat Cleans @ 60-80%C2. 5-7 Half Kneeling One Arm Presses
D. 3 Rounds For Time of Hang Power Cleans and Burpees
3 Rounds for Time:
– 15 Hang Power Cleans @ 135/55 lbs
– 15 Burpees