8.27.2022
Warm-up
[3-10:00]
200m jog
+
Clean warm up drills
10/10 wrist rotations
10/10 elbow rotations
10/10 seal swings
10/10 Over & backs
10/10 big arm swings
10/10 trunk rotations
10/10 hip rotations - these are fun
10 bow and bends
10/10 leg swings
Specific Prep
[10-20:00]
Clean barbell Warm up from this video
5 rack deliveries
5 tall muscle cleans
5 front squats
5 tall cleans
5 Press and cleans
5 clean grip OHS
+
build to workout weight
Metcon
[20-60:00]
Tiger Shark (Time)
Teams of 2
For Time:
Buy In:
800m Run (together)
Then...
100 Wreck Bag Lunges (50/35#) split however between both partners
+
30 Rounds
3 Pull Ups
3 Power Clean and Jerk (135/95)
3 Burpees
+
Cash Out
100 Wreck Bag Lunges (50/35) split however between both partners
Then...
800m Run (together)OPEN(RX+): 70/50# Wreck Back, PC&J (155/105#)
CC: Push/Threshold
Goal: Steady on the run and lunges, then quick bursts trading off full rounds with your partner on the middle section, then try to match pacing and time for back-end lunges and run to the first time through them.
Tiger Shark (Build) (Time)
400 M Run
100 Alternating Lunges
+
30 Rounds (one partner completes a full round while other partner rests)
3 Ring Rows or Assisted Pull Ups
3 Hang Power Clean and Push Press (95/65#)
3 Burpees
+
Cash Out
100 Alternating Lunges
400 M Run
