A. Context : Practice
Context : Practice
Scale to the best movement, Not just the easiest movement.Scoring: Not Scored
Dynamic Warm – up :
200m Jog/300m Row/0.25 mi Airdyne,
Then 2 Sets of :
5/5 Side Lunges,
5/5 Single arm Ring – rows,
5 Glute Bridges,
5 Broad Jumps,
10 Wall Balls
B. Mobility :
Mobility :
SHOULDERScoring: Not Scored
C. Alternating Sets: Power Snatch, Half Kneeling One Arm Press
7 sets of:
C1. 2 Power SnatchesC2. 3 Half Kneeling One Arm Presses
D. 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
– 10 Single Arm Dumbbell Overhead Squats @ 45/15 lbs
Indy Version : 8 mins AMRAP
6 Jerks,
8 Ring – rows,
10 Single arm OHS