A. GENERAL (6:00)2-3 rounds0:45 on Machine25' Samsons stretch lunges10 Hollow rock to Toe TouchB. MOBILITY / ACTIVATION (3:00)2 sets10 Seated Band Rows10 Banded Good MorningsC. SPECIFIC (5:00)Bent Over Row- 5 Reps, Empty Bar holding end range for 3 seconds- Ramp up for workout
C2. SPECIFIC (8:00)Sumo Deadlift High Pull- 3-5 Sumo deadlifts- 3-5 Hang high pulls (Sumo Position)- 3-5 Sumo deadlift high pulls—Shoulder to Overhead- 3-5 Shoulder Press- 3-5 Push Press- 3-5 Push Jerks
Barbell Bent Over Rows3 x 10, Moderate
Rest 2:00 Between Sets
Score: WeightTime Cap: 8 Minutes
Scaling OptionsBeginner3x6-8 @ technical across
IntermediateAs written
Fitness:
3 Sets, Rest 1:0010 Bent Over Rows10 Burpee Over Bar10 Plank shoulder Taps
5 Rounds12 Sumo Deadlift High Pull @ 95/65lbs12/10 Calories on a Machine
- Rest 2 minutes -
5 Rounds15 Shoulder To Overhead @ 95/65lbs15/12 Calories on a Machine
Score: Total Time Including RestTime Cap: 17:00Kilograms: 43/30, Beg: 20/15, Int: 35/25
Scaling OptionsBeginner6 SDLHP @ 45/35lbs 6 Calories on a Machine-rest 2 minutes-5 Rounds9 Shoulder To Overhead @ 45/35lbs9 Calories on a Machine
Intermediate9 SDLHP @ 75/55lbs9 Calories on a Machine-rest 2 minutes-5 Rounds15 Shoulder To Overhead @ 75/55lbs15 Calories on a Machine
Plate Front Raise with Turn3 x 1:00 Max reps, Rest 1:00
Goal: Shoulder Accessory