Warm up: turf running drills (coach led); 2 x 10 ball slams, ball shrugs, ball cleans
Mobility: glutes / lower back
Skill Focus: Clean Pull
Warm up and build to working weight. . .
Levels 2 & 3
3 clean pull @ 110% 1rm power clean E2MOM for 10 min
Level 1
3 clean pull @a challenging weight that allows for proper form and understanding of technique
WOD:
Level 3
30 straight leg sit ups (touch toes)
30 swings 70-75#/50-55#
30 hollow rocks
30 box jumps 24”/20” (step down)
Level 2
30 straight leg sit ups
30 swings 50-55#/30-35#
30 hollow rocks
30 box jumps (step down)
Level 1
30 sit ups
30 swings
30 hollow rocks mod
30 box jumps
2 rds
Rest 3 min btwn
Score is total time
Post clean pull weight and total time for score
Mobility: glutes / lower back
Skill Focus: Clean Pull
Warm up and build to working weight. . .
Levels 2 & 3
3 clean pull @ 110% 1rm power clean E2MOM for 10 min
Level 1
3 clean pull @a challenging weight that allows for proper form and understanding of technique
WOD:
Level 3
30 straight leg sit ups (touch toes)
30 swings 70-75#/50-55#
30 hollow rocks
30 box jumps 24”/20” (step down)
Level 2
30 straight leg sit ups
30 swings 50-55#/30-35#
30 hollow rocks
30 box jumps (step down)
Level 1
30 sit ups
30 swings
30 hollow rocks mod
30 box jumps
2 rds
Rest 3 min btwn
Score is total time
Post clean pull weight and total time for score
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