Warm Up 3 minutes Jumprope Front Rack Mobility 2 Rounds 1 Length Walking Lunge w/ twist 10 T Push Ups 10 Russian KBS Strength/Skill 5 Sets A1: Power Clean Cluster x 1.1.1.1 – Rest 10 seconds between reps A2: Box Jump x 5 @ 13X1 A3: Dips (Rings or Stationary) x 8-10 – Rest 60 …
Warm Up Run 400m or Row 500m Dynamic Drills as a group Strength/Skill 5 sets A1: Nose to Wall Handstand Hold x 60 seconds or 2-3 Wall Walks or Handstand Hold (Heels to Wall) – Rest 45 seconds A2: Strict Toes to Bar x 8-10 reps @ 3111 OR 31A1 – Rest 45 seconds A3: …
Warm Up 2 Rounds 10 Wallslides 1 Length Bear Crawl 1 Length Crab Walk Shoulder and Pec Mobility Strength/Skill 4 Sets A1: Press x 4-6 reps @ 20X1 – Rest 60 seconds A2: SA Bent Row x 6-8 reps @ 2111 – Rest 60 seconds A3: Side Bridge x 30-45 seconds per – Rest 60 …
Warm Up Row 300m or Run 250m Dynamic Drills 2 Rounds 3 TGU Per 6 KB Snatch Per MetCon 10 minutes @ 80% of: 3 TGU Per 6 KB Snatch Per 9 Abmat Sit Ups Rest/Walk 5 minutes 10 minutes @ 80% of: 5 CTB Pull Ups 10 Push Press (75/55) Run 250m Rest/Walk 5 …
