Warm-up
Row drills
Focus on catch
1m @ less than 20spm
1m @ 20-25spm
1m @ max spm
Mod archer
Lateral lunge
Standing hip rotation
Banded squat
Front squat- work on tempo
Paused Front Squat (6×2)
*Across/Tempo
**3-2-3
***The variables will greatly effect how much weight can be used.
****Create a consistent movement and learn something
*****Increase load from previous week
Metcon (AMRAP – Reps)
Row cal x15/10
Hang squat clean 95/65
4-8-12-16——
Amrap 10
*The row is going to get heavy. Seta hard pace and get use to operating tired.
Lots of challenges with the HSC. Be conservative, well balanced, and move well.