Dynamic warm-up | 2:00
1 set:10 pulls on the rower5 elbow-to-instep/leg10 good mornings (empty barbell)
Barbell Movment Prep and Mini Rds:
10 pulls on the rower3-5 snatches1 wall walk– Rest long enough between sets to add load to the barbell.10 pulls on the rower3-5 cleans1 wall walk– Rest long enough between sets to add load to the barbell.10 pulls on the rower3-5 deadlifts1 wall walk
For time:5 wall walks50-calorie row5 wall walks25 deadlifts5 wall walks25 cleans5 wall walks25 snatches5 wall walks50-calorie rowTime Cap: 20 Minutes*F: 155-lb (70-kg) deadlift, 85-lb (38-kg) clean, 65-lb (29-kg) snatchM: 225-lb (102-kg) deadlift, 135-lb (61-kg) clean, 95-lb (43-kg) snatch*Rep count should be recorded in the comment box
- INTERMEDIATE -For time:5 scaled wall walks50-cal. row5 scaled wall walks25 deadlifts (85/135 lb)5 scaled wall walks25 cleans (65/95 lb)5 scaled wall walks25 snatches (45/65 lb)5 scaled wall walks50-cal. rowTime cap: 20 minutes
- BEGINNER -For time:5 bear crawls50 strokes on the rower5 bear crawls25 deadlifts (75/95 lb)5 bear crawls25 cleans (55/65 lb)5 bear crawls25 snatches (35/45 lb)5 bear crawls50 strokes on the rowerTime cap: 20 minutes
1 set:1:00 double-forearm stretch1:00 couch stretch/leg