A) 20m Bear Crawl
20m Butt Kickers
15m Bear Crawl
15m Butt Kickers
10m Bear Crawl
10m Butt Kickers
Kettlebell Swings, 35#/26#
Goblet Squats, 35#/26#
Deadlift, 1 inch of the floor pause
3 sets x 5 reps
1 set x 5 reps
Objective: build in repetitions of five until a challenging five rep is attained. Only complete one set. Pause for 1 second 1 inch above the ground.
Feet are in the athletic position, hip-width apart. Load your hamstrings before you engage the first pull. Athletes will lift the bar one inch off the ground for a 1-second pause then continue to lift the bar through the whole range of motion of a deadlift. Once the bar passes your knee, extend your hips forward and keep pulling the bar close to your body. Pause one inch off the ground for 1 second.
9 Rounds For Time:
6 Dumbbell Hang Power Cleans
3 Strict Press
AX – For masters athletes or novice athletes that want to move and have fun.
RX – Most athletes that have training experience and want a little push!
RX+ – Competitive athletes that want a little more dose of the good stuff.
Dumbbell Hang Power Clean/ Strict Press: athletes should complete each round unbroken.