A. Context : Practice
Context : Practice
Starting position of the Clean vs the Deadlift.Scoring: Not Scored
B. Bodyweight warm – up :
Bodyweight warm – up :
200m Jog, Then
Throwing PVC/Medball to a partner or 5 Shuttle Run with Medball alternating with partnerScoring: 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: Power Clean, One Arm Ring Row
5 sets of:
E1. 3 Power CleansE2. 3 One Arm Ring Rows
F. 9 minute AMRAP of Supinated Ring Rows, Burpees, and Kettlebell Swings
As Many Rounds and Reps as possible in 9 minutes:
– 5 Supinated Ring Rows
– 10 Burpees
– 15 Kettlebell Swings @ 53/26 lbs
G. Cash – out :
Cash – out :
4 mins of Max cal Airdyne/Row
OR
3 Sets of :
15 DB Bent over Rows
12 DB Step – upsScoring: Not Scored