A. Context : Competition
Context : Competition
Testing a 1 rep max if you haven’t done the movement in a while.Scoring: Not Scored
Dynamic Warm – Up :
200m Medball Run/2 mins Jump Rope.
Then 3 Sets of :
10 Medball Squat Cleans,
8 Kip Swings,
6 Wall Balls,
4 Inch Worms,
2 Crab Bridges
B. Mobility :
Mobility :
HIPScoring: Not Scored
C. Practice :
Practice :
Double Unders, 30s on/30s offScoring: Not Scored
Time Cap: 4 minutes
D. 3 Rounds For Time of Front Squats and Burpee Chest-to-Bar Pull-Ups
3 Rounds for Time:
– 12 Front Squats @ 135/65 lbs
– 12 Burpee Chest-to-Bar Pull-Ups