Prehab

Recommended Warm Up (10 Minutes):

400m Run

-Stretch-

-Front Rack

-Wrists

-Hips

-Calves

MetCon

20 Minute AMRAP, With a Partner:

100/80 Calorie Row

100 Toes to Bar

100 Thrusters (95/65#)

 

*One person works while the other rests.  Break up the reps as you wish.  I recommended going 10’s on the rower and then 5’s or 10’s on the toes to bar and thrusters.  Pick a weight on the thrusters that you can at least hold onto sets of 5.  Most teams got back on the row in the second round. The fastest teams got back to the toes to bar on round 2.

Scaling Options:

Toes to Bar or Knees to Chest or V-Ups

Strength

Hang Squat Clean + Squat Clean  (20 Minutes)

1-1-1

 

*Work up to a heavy set. Drop the bar between reps.  Focus on a strong pull from the hang.

Skill Work