Warm-up:
2 Rounds
10m High Knees
10m Heel strikes
10m Left leg skip
10m Right leg skip
10m Inchworm
-then-
2 Rounds
5 Clean Pull 20/15 kg
7 Clean High Pull
10 Squat Clean
*If heavy then:
5 Medball Deadlift
7 Medball SDHP
10 Medball squat cleans
Strength:
Every 1:00 for 10:00
2 Strict Press
Choose weight, add if you feel you can go heavier and keep a good form.
Metcon:
Benchmark 35:00 time cap.
“Badger”
3 rounds for time of:
30 Squat Cleans, 95/65 lbs
30 Pull-ups
Run, 800 m
*Squat Cleans can be scaled to medball squat cleans, power cleans, lower weight/reps squat cleans.
Competitors:
Every 3:00 for 15:00
3 Position Snatch Pause Pull
0:05 Pause Below Knee, Above knee, Power position (pocket)
For Load
Start light, isometric work is hard even with empty bar, work on the positions, be mindful, leave your ego at the door.