Warm up: 300 m row; 2 x 8 mb dls, 8 mb high pulls, 8 mb cleans, 8 push ups w. arm raise, 10 ea ankle grabs; wrist/front rack mob
Skill Focus: Power clean
Warm up and build to working weight. . .
EMOM for 12 min use 65-75% 1 rm power clean
1 clean pull, 1 hang clean high pull, 1 power clean, 1 clean Levels 2 & 3
2 hc high pulls, 2 hpc Level 1
WOD:
Level 3
10 dynamic push ups
10 kb tea pots r**ahap w/ good form
10 kb tea pots l
Plate push down/back 45#/25-35#
Level 2
25 push ups
10 kb tea pots r ahap w/ good form
10 kb tea pots l
Plate push 45#/25-35#
Level 1
15 push ups (chest to something)
10 db/kb tea pots r
10 kb/ds tea pots l
Plate push down
4 RFT
Post emom wgt and time for score
Happy happy belated 37th birthday to Nghi!
Skill Focus: Power clean
Warm up and build to working weight. . .
EMOM for 12 min use 65-75% 1 rm power clean
1 clean pull, 1 hang clean high pull, 1 power clean, 1 clean Levels 2 & 3
2 hc high pulls, 2 hpc Level 1
WOD:
Level 3
10 dynamic push ups
10 kb tea pots r**ahap w/ good form
10 kb tea pots l
Plate push down/back 45#/25-35#
Level 2
25 push ups
10 kb tea pots r ahap w/ good form
10 kb tea pots l
Plate push 45#/25-35#
Level 1
15 push ups (chest to something)
10 db/kb tea pots r
10 kb/ds tea pots l
Plate push down
4 RFT
Post emom wgt and time for score
Image
Happy happy belated 37th birthday to Nghi!
Image
Image
