A. Context : Practice
Context : Practice
Warm ups are designed to practice skills and do a ‘diagnostic’ to make sure everything feels good today.Scoring: Not Scored
B. Bodyweight Warm Up :
Bodyweight Warm Up :
3 Sets of
3 Inch Worms,
2 Crab Bridges,
5 Push-ups,
5 squatsScoring: Not Scored
C. Barbell Warm Up :
Barbell Warm Up :
Then 5, 4, 3, 2 and 1 with an empty barbell,
Straight leg Deadlifts,
Bent over row,
Muscle Clean,
Squat Clean,
Push PressScoring: Not Scored
D. Alternating Sets: Squat Clean, Weighted Ring Dip
7 sets, for quality, of:
D1. 2 Squat CleansD2. 3 Weighted Ring Dips
E. 5 Rounds For Time of Power Cleans, Toes to Bars, and Double-Unders
5 Rounds for Time:
– 8 Power Cleans @ 135/55 lbs
– 8 Toes to Bars
– 35 Double-Unders
F. Cash Out :
Cash Out :
5 mins
16 Suitcase lunge steps,
20 Cal Row,
OR
3 Sets of
12 DB Curls
12 Hip ThrustsScoring: Not Scored