Warm-up
Pick drill
Catch to Extension
30s practice @ each SPM.
Metcon (4 Rounds for time)
Row 1250m x 4
Rest 3m b/t rounds
R1 – less than 20 SPM
R2 – 22-26 SPM
R3 – 28+
R4 – Athletes choice
Warm-up
0-5:00
Briefing
5:00-15:00
Wrist Mobility
Elbow Rotations
Power Clean Technique
Power Clean (3-3-3-3)
*Same weight
*Low catch but remain in the power with a 3 second pause.
*Focus on quality over weight
*Move as a complex-Touch and go
Diane (Time)
21-15-9
Deadlifts, 225# / 155#
Handstand Push-ups
Kelly (Time)
5 Rounds for time of:
400m Run
30 Box Jumps, 24” / 20”
30 Wall-Ball Shots, 20# / 14#