(Mobility/Strength/Short Metcon) - No Row
Movement Prep: (5 Min)
50 Sec. Each w/PVC - 10 Sec. Transition
Pass-throughs (Straight then Rotational)
Cossack Squats (PVC on Back if possible)
Back Rack Push Press (Hybrid Grip)
See-Saw Steps (Bar on Shoulder and Calf)
Warm-up: (10 Min)
2 Rounds of...
15 Sec. Sampson Stretch (each side)
10 PVC Overhead Squat
10 Good Mornings
10 Ring Rows
10 Ring Dips
Skill: (5 Min)
Bar Dismount to Hang
NOTE: From overhead position, keep elbows underneath bar until bar moves to forehead height, then let bar free-fall and get elbows over bar before slowing bar into the hang position with legs absorging load. Do NO WORK as the bar passes through the rotational plane of the shoulders. From Hang, Deadlift to ground.
Strength: (20 Min)
10 Min EMOTM
Back Rack Split Jerk
Follow each lift with a bar dismount to ground + Clean to rack
NOTE: Bar will start in rack and get unracked on shoulders with grip wider than normal Push Press but not as wide as Snatch (Hybrid grip). Elbows are BELOW bar and not back like Back Squat position. After lockout, recover feet, then dismount to hang, then to floor. Then Athlete will use a Power Clean to get bar to shoulders for a re-rack. This provides warm-up for Power Clean in conditioning piece. This is not meant to be a very heavy session, and overhead weight may be limited by Power Clean capacity. With use of racks there will be sharing, so pair people up who can use same loading as the time will not allow for weight changes within the minute. Folks can practice to build to their working weight before the timed peice, and then stay fairly consistent with only smaller additions of load.
Conditioning: (20 Min)
8 Min AMRAP
8 Chest-to-Bar Pull-ups
4 Clean & Jerks (165/115)
NOTE: Loading should something that can be done unbroken/consecutively for several rounds, even if they use singles. Dropping will be allowed so make sure athletes know how to to that safely.
64 Singles, Ring Rows, Light Bar