Mobilize, then:
Skill-Based Movement Primer
Every 3 minutes, for 9 minutes (3 sets) for times:
10 Calorie Row
4 Burpee Deadlifts (weight up to the athlete)
8 Dumbbell Front Rack Squats (weight up to the athlete)
A.
Every 2 minutes, for 12 minutes (6 sets):
Tempo Front Squat x 1 rep @ 32X1
Build to today’s 1-RM, strictly following the prescribed tempo.
Immediately followed by…
Every 2 minutes, for 6 minutes (3 sets):
Tempo Front Squat x 2 reps @ 32X1
*Set 1 – 90% of today’s 1-RM
*Set 2 – 85% of today’s 1-RM
*Set 3 – 80% of today’s 1-RM
B.
Every 2 minutes, for 6 minutes (3 sets):
Sotts Press x 3 reps
and then …
Every 2 minutes, for 6 minutes (3 sets):
2 Clean Lift-Offs + Power Clean @ 70-75%
Followed by…
Every 2 minutes, for 6 minutes (3 sets):
1 Clean Lift-Off + Clean @ 75-80%
Followed by…
Every 2 minutes, for 6 minutes (3 sets):
Clean @ 80-85%
C.
For time:
45 Calories of Rowing on Concept 2
45 Shoulder to Overhead
45 Deadlifts
35-44: 155/105 lbs