1.] Warm Up
2.] Strength [Power]
Perform 7 sets x 4 reps of:
Double/Quadruple 1 Leg Deadlifts [4 per leg]
Alternating Anchored Floor Press [4 per arm]
*For alt. anchored press – press right arm-keep it locked out-press left arm up and down-drop right arm-press left arm-keep it locked out-press right arm up and down-drop left arm – this equals 1 rep.
*You may perform all sets of DL’s prior to FP’s or you can alternate movements, rest 2-3 min b/w sets.
-Modify movements if required. Record heaviest load lifted.
3.] Work Capacity [time]
“Dragon’s Breath”
Perform 4 rounds for time of:
[16] Double Squat Thrusters [2x20kg/2x12kg]
[16] Renegade Cleans [2x20kg/2x12kg]
[16] Burpees
[16] Overhead Swings [24kg/16kg]
-Scale loads and modify movements if required.
For previous scores see: 2/21
4.] Finisher
Perform a Mikko interval set of:
[6:00] KB Sit Ups[30sec work/15 sec rest]
*With a running clock start perform maximum reps possible in 30 sec, rest 15 set, perform max reps possible in 30 sec, rest 15 sec and so on for 6 minutes/8 work intervals.
-Modify movement if required. Record reps completed.
Post comments and scores…
David and Christian giving an excellent
demonstration of how the overhead swing bottom
and top position should look
