FOAM ROLL &ACTIVATION
Foam Roll (~5:00)


MOBILITY
1.  Wrist Stretches - 1:00
2.  KB Lat Smash - 1:00/Side
3.  Banded Tricep Stretch - 1:00/Side
4.  Laying Front Rack Stretch - 1:00
5.  Calf Stretch On Post - 1:00/Side

GENERAL WARM-UP
3 Rounds:
1:00 Easy Bike
20 Single Unders
10 Light Russian Kettlebell Swings

 MOBILITY VIDEOS
https://www.youtube.com/watch?v=C33JkG6hL7c

https://www.youtube.com/watch?v=wKJ-570Ha8k

https://www.youtube.com/watch?v=wG-yvIREJfc

https://www.youtube.com/watch?v=Fd4rzAi_e_o

https://www.youtube.com/watch?v=oTe0QhMU6zA 

10/20/2021 - Strength Deadlifts

A) 4 Sets:
3 Dead Stop Deadlifts @ 75%

B) 4 Sets:
3 Touch-and-Go Deadlifts @ 80%
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On Repeat


On the 2:30 x 10 Rounds:
10 Hang Power Cleans 115 / 85 lb  (Masters 50+ 105/75)
30 Double Unders  (Masters 50 + 45 singles)
250m Row

- CONDITIONING CATEGORY: Threshold

- HANG POWER CLEANS: Use a weight for Unbroken sets.

- DOUBLE UNDERS: About 30s.

Row should be around 1:15 or less.  

- SCORE: Enter split times for all 10 rounds. Overall score will be the sum total of all splits.


HANG POWER CLEANS
- Reduce Reps
- Reduce Load
- Double Dumbbell Hang Power Cleans

30 DOUBLE UNDERS
- Reduce Reps
- 45 Single Unders
- Line Hops



 
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Comments

Stacy Rowe

Stacy Rowe 3 months ago / Reply

On Repeat: 23:07

Mandy Booth

Mandy Booth 3 months ago / Reply

On Repeat: 24:40
Notes: 65lb hang clean 45 singles Finished ONE round in time! 😭

Mandy Booth

Mandy Booth 3 months ago / Reply

10/20/2021 - Strength Deadlifts:
Notes: 165lbs

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