Warm-up:
Individual…
Row or Bike
Crossover Symmetry
10 GHD Situps
Group…
15 Good Mornings
10 Squats
Side Lunges Down
Inch Worms Back
5 Burpees
5 Push ups and 5 dive Bomber push ups
Review Power Clean.
Movement Prep:
EMOM 6
2 Power Cleans (Building in weight to just above workout weight)
2 Handstand Push ups
Fitness:
Complete as many rounds and reps as possible in 8 minutes of:
5 Dumbbell Burpees
10 Dumbbell Walking Lunges
Use the same set of dumbbells for the entire workout. Jump with DBs at your sides on the DB burpee.
Performance:
Complete rounds of 15, 12 and 9 reps for time of:
Power Cleans (185/135 lbs)
Strict Handstand Push-Ups
Time cap of 10 minutes.
Strength and Skill:
Every 2 minutes, for 12 minutes (3 sets of each):
Station 1 – Dumbbell Z-Press x 8 reps @ 2111
(keep elbows wide to the side of the body in line with shoulders and hips throughout the press and descent)
Station 2 – Strict Toes to Bar x 8-10 reps @ 3110
(if you cannot perform with straight legs, try them from a tucked position)
Mobility:
Cobra Pose
Scorpion pose holds
Roll Posterior
LAX to Shoulders
Leave a Reply