Movement Prep/Activation and Increasing Heart Rate
2-3 Sets
1:00 Row (moderate)
10 Single Arm Dumbbell High Pull (moderate, each arm)
5 Single Leg Dumbbell RDL (moderate, each arm)
5 Box Jump w/Step Down (build in height each set)
-Then-
Warm Up to Power Clean weight.
Workout Prep
1 set (at workout pace):
2 Box Jumps (at workout height)
1 Power Cleans (at workout weight)
3 Hang Snatch @RPE 7
2 Hang Snatch @ RPE 7.5
1 Hang Snatch @RPE 8
1 Hang Snatch @RPE 8.5
Mayhem Gymnastics
6 minute EMOM:
Minute One: 40 seconds of Singles
Minute Two: 30 seconds of Double Unders
Minute Three: 20 seconds of Crossovers
AMRAP 7 Minutes
5 Box Jumps (30/24)
3 Power Cleans (185/125)
Scaled:
AMRAP 7 Minutes
5 Box Jumps (24/20)
3 Power Cleans (155/105)
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