x 2-3 minutes depending on how tight you feel
x 60 seconds
Two sets of:
Rotational Med Ball Throws x 10 reps (right side)
Rotational Med Ball Throws x 10 reps (left side)
Rotational Kneeling Med Ball Throws x 10 reps (right side; 2:41 in video)
Rotational Kneeling Med Ball Throws
x 10 reps (left side)
Max Overhead Med Ball Throws with heavy Med Ball x 5 reps (work to get as extended as possible)
Rest as needed
A.
Build to 75% of your clean & jerk and then …
Every minute, on the minute, for 10 minutes:
Clean & Jerk @ 75%
B.
Every minute, on the minute, for 21 minutes:
Minute 1: 10 Calorie Assault Bike (50+: 8 Calories)
Minute 2: 15 Calorie Row (50+: 12 Calories)
Minute 3: 200 Meter Run or 15 Calorie Ski-Erg
Rest until the running clock reaches 24:00, and then…
For time:
30 Ground to Overhead
35-49: 155/105 lbs
50-54: 135/95 lbs
55+: 115/75 lbs
DMA done
A. Built to 155# power clean/power jerk, didn’t do the 10 min emom
B1. Done…scaled the row to 13-14 cals as that was taking me over :50 to just get that.
B2. 3:06
Good training day, thanks!