27/08 – Scrabble

WARM-UP
Banded Shoulders

-into-
8:00 AMRAP

3 Inch Worms
5 Clean Grip Deadlifts (Empty bar)
4 High Hang Muscle Cleans + Shoulder Press (Empty bar)
3 Hang Power Clean and Push Press (Empty bar)
2 Power Clean and Jerks (Empty bar)

STRENGTH

4 Power Clean and Jerks x 8 sets (every 1:30)

* Weight should be 50% of 1RM + 2.25kg/5kg from previous week
* All reps should be completed as singles. Aim to complete 1 rep every 3-5 seconds.

WORKOUT PREP

2 sets:
100m Run
10 Single Unders
5 Kettlebell Swings (build in weight)

WORKOUT – Scrabble

EMOM 16:00
Minute 1: 200m Run
Minute 2: Max Single Unders
Minute 3: Max Kettlebell Swings (24/16)
Minute 4: Rest

Score = Single Unders + Kettlebell Swings for each of the 4 sets

COOL DOWN/MOBILITY

3-5 minutes of easy cardio (this can be walk, a slow row, machine ride, walk, etc.)
1 Min Couch Stretch
2 x 8 Wall Thoracic Rotations
2 x 30 Seconds Pigeon Stretch Drops