Warm-up:
2 rounds of…
250m row
15 Banded Good Mornings
15 Squats
then…
Spiderman Crawl Down
Samson Lunges back
10 Yoga Push ups
5 Burpee Pull ups
Fitness:
Strength:
Three sets of:
Romanian Deadlift x 6-8 reps @ 3 sec descend
Rest 60 seconds
Dumbbell Bench Press x 12-15 reps @ 2 sec descend
Rest 60 seconds
Double-Under Practice x 60 seconds
Rest 60 seconds
WoD:
Complete as many rounds and reps as possible in 12 minutes of:
12 DB or KB Snatches
9 Dumbbell Man-Makers
(push-up, row right, row left, power clean, push press)
6 Toes to Bar
Performance:
Strength:
Every 2 minutes, for 16 minutes (8 sets):
3-Position Clean
(high hang, mid-thigh, and then from the floor)
WoD:
In 12 minutes, complete as many ladders as possible from 1 to 5 reps of Hang Power Clean, with approximately 75% of your 1-RM Power Clean
Every time the barbell hits the floor, perform 5 Push-Ups
(Example – Perform 1 Hang Power Clean, drop the barbell and rest as needed; then perform 2 Hang Power Cleans, drop the bar and rest as needed; then perform 3 Hang Power Cleans, drop the bar and rest as needed; etc…up to 5 Hang Power Cleans, then start again at 1. If you drop the barbell before you achieve the designated number of reps in that set, you must begin that set over – i.e., if you drop the bar on your fourth attempt of your set of 5, you must begin the set of 5 again from 0.)
**Scoring is rounds plus reps (3 ladders completed and to the set of 3 reps would be scored as 3 rounds plus 6 reps)
Group Cooldown:
400m walk/jog
Mobility:
Roll Posterior
Mash Quads
Banded Hamstrings