A. Context : Practice
Context : Practice
Breathing and bracing during movements like Thrusters and KB swingsScoring: Not Scored
Dynamic Warm – up :
3 rounds of :
8 Ring – rows,
8 Push – ups,
8 Goblet Squats,
2 Crab Bridges,
2 Inch Worms
Barbell Warm – up :
3 sets of 5 with an empty bar :
Straight leg Deadlifts,
Hang Power Snatch,
Behind the neck Press,
Overhead Squat
B. Mobility :
Mobility :
HIPScoring: Not Scored
C. Alternating Sets: Barbell Deficit Deadlift, Weighted Strict Pull-Up
5 sets of:
C1. 1-3 Barbell Deficit Deadlifts @ 70-90%C2. 3-5 Weighted Strict Pull-Ups
D. 6 minute AMRAP of Dumbbell Thrusters and Russian Kettlebell Swings
As Many Rounds and Reps as possible in 6 minutes:
– 6 Dumbbell Thrusters @ 45/15 lbs
– 12 Russian Kettlebell Swings @ 70/35 lbs