A. Context : Competition
Context : Competition
–Scoring: Not Scored
Dynamic Warm – up :
200m Medball Run/2 mins Jump Rope,
Then 3 sets of :
10 Medball Squat Cleans,
8 Monkey Swings,
6 Wall Balls,
4 Inch Worms,
2 Crab Bridges
B. Mobility :
Mobility :
HIPScoring: Not Scored
C. Practice :
Practice :
Working on rope climb progressions (lay downs, rope assisted pull ups, switching feet, legless, weighted, L-sit, etc.)Scoring: Not Scored
Time Cap: 8 minutes
D. Alternating Sets: Squat Clean, Half Kneeling One Arm Press
5 sets of:
D1. 3-5 Squat Cleans @ 65-85%D2. 5-7 Half Kneeling One Arm Presses
E. 7 minute AMRAP of Plate Squats and Plate Carries
As Many Rounds and Reps as possible in 7 minutes:
– 12 Plate Squats @ 45/15 lbs
– Plate Carry 100 meters @ 45/15 lbs
IF YOU SET THE BUMPER DOWN: You must complete 3 bumper plate burpees before starting your next set.