Saturday July 30th 2016
Mobility/ Warm: Shoulders. Don’t spend too much time here, get a barbell in your hands quickly.
Range of Motion Warm Up: 2 Rounds of (Empty Barbell)
- 5 Clean Pulls
- 5 Muscle Cleans
- 5 Front Squats
- 5 Strict Press
Barbell Skill: 2 Rounds of (You may add some light weight to the bar for the second round.)
- 3 High Hang Power Clean
- 3 Low Hang Power Clean with a Squat
- 3 Jerks
- 3 Jerk Press’
Test: Clean & Jerk 1 – 1 – 1 – 1 – 1 – 1 Test! (Work up to a Max)
Workout: Tabata Sled Push, 4 Minutes of 20 seconds on 10 seconds off. 20′ out / 20’back (45/90/140)
Diablo F!T: Fight Gone Bad Style (3 Rounds, 1 minute of work each station, then a decreasing rest between stations. 1 minute rest between each station in the first round, then 30 second rest between each station in the second, NO rest between stations in the last round)
- Sled Pushes
- 30 Seconds of Sandbag Cleans/ 30 Second Sandbag front rack hold
- 30 Second Supine Hollow Body Hold/ 30 Second Alternating Leg V-up.
RomWOD & Skills: Double Unders
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