4:00 Any machine
Then
:30 Pigeon Stretch per side
20 Pause Front Squats
:30 Twisted Cross per side
20 Jumping Lunges
 

9/10/2021 - SQUAT CLEAN POS

Warm Up
EMOM 6 Minutes
3 Pause Power Position Squat Cleans
Then,
Every 2 Minutes for 6 Mintues
1 Above Knee/Below Hip Squat Clean
Into
Every 2 Minutes for 10 minutes
2 Below Knee Squat Clean
Start near 85% of your complex from week 1 – Keep skill focus when deciding weights
Add Score

9/10/2021 - SKILL

AMRAP 2 Minutes x 2
Sets of 7 Toes to Bar
Rest 3:00 Between AMRAPs
Add Score

9/10/2021 - ACCESSORY

4 rounds:
16 Single Arm Bent Over DB Row (8 per arm, heavy load)
25 Prone Banded Hamstring Curl
1:00 Hollow Rocks
Add Score

9/10/2021 - WOD

12 Rounds
4 Box Jump Overs 40/36″
8 HSPU
Add Score

Comments

No comments

Login Required

Please login to your account to provide a comment. You will be redirect back to this page upon your successful login.