A. Context : Practice
Context : Practice
Not all good movements go into ‘metcons’ (like TGU).
Scoring: Not Scored
Dynamic Warm – up :
3 rounds of
40' Bear Crawl,
5 Inch Worms,
10 Ring – rows
Barbell Warm – up :
4 sets of 5 with an empty bar :
Hang Muscle Cleans,
Front Squat,
Push Press
B. Mobility :
Mobility :
SHOULDERScoring: Not Scored
C. Practice :
Practice :
working on Turkish Get Ups, Shoot for at least 4 per side at varying weights.
Scoring: Not Scored
Time Cap: 8 minutes
D. “Dockworker”
“Dockworker”
For Calories – 5 'CYCLES'
In 3 mins
6 'HEAVY' Power Cleans/Squat Cleans (155/105/65)
15 Push – ups (15/10)
Row for max calories
2 mins Rest
Scoring: Reps (higher is better)