Monday August 8th 2016
Mobility: Hip & Shoulder
Range of Motion Warm Up: 2 Rounds of
- 5 Clean Pulls
- 5 Muscle Cleans
- 5 Front Squats
- 5 Strict Press
Barbell Warm up: 2 Rounds of
- 3 High Hang Power Clean
- 3 Low Hang Power Clean with a Squat
- 3 Jerks
- 3 Jerk Press’
Workout: 4 Rounds for time of
- Row (350/400/500m)
- 7 Hang Squat Cleans (45/75/115)
- 14 Push ups (For this to be RX’d, knees can not touch the ground.
- Rest 1 Minute
Competition Programming: 95/135
Diablo F!T: 4 Rounds of 4 Minute AMRAP with a Row Buy in and a minute rest.
- Row 300-500m
- 7 Dumbbell Hang Squat Clean
- 14 DB Push Press
*Rest at minute 4. Start back on the rower on minute 5 and pick up where you left off on the AMRAP.
RomWOD & Skills: Banded Push Up > Ring Push Up > Handstand Push Up
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