C44 – C44
Equipment:
Warm-up (No Measure)
2 light DB for warmup
2 moderate-heavy DB for wod
ambat
2 heavy DB to anchor feet
Warm-up
Warm-up (No Measure)
Dynamic mobility down gym to warm-up
Inchworms
Bird peckers
Half handstands
Lunges + Samson stretch
Crab walk
Up and over the fence
Tall duck walk
Shoulder mobility:
1 min alt. Sides Under the body stretch
1 min over the shoulder tricep stretch. (use a band)
Skill/Strength
Warm-up (No Measure)
Review power clean with 2 light DB as:
Deadlift
Dip+drive
Muscle clean
Power clean
Review hang power snatch as-
Hang to high pull
Muscle snatch
Hang power snatch
Review Anchored DB sit-ups, then perform-
5 sit-ups with no weight
5 sit-ups with light weight
Prep for workout, use workout weight and modifications here:
10 alt. DB hang power snatches
10 sit-ups with DB at chest
5 power cleans
Metcon
Metcon (Time)
25 DB Power cleans
30 Alt. DB Hang Power Snatches
20 DB power cleans
30 anchored DB sit-ups
15 DB Power cleans
30 Alt. Hang power snatches
10 power cleans
Scale:
Ligher load
20 PC
20 Alt. HPS
15 PC
20 unweighted anchored situps
10 PC
20 Alt. HPS
5 PC
Mobility
Warm-up (No Measure)
Grab a Heavy KB and MB or foam roller-
T-spine can opener with KB and MB. 2 min
Childs pose with side reaches. 30 sec each side.
Supine spine twists. 30 sec e/s