Please sign up to volunteer at the DragonBowl on July 11th if you are available!
https://competitioncorner.net/events/20931/details
Skill/Strength:
Every 1:15 for 12 Rounds
1 Squat Clean and Jerk
3 Rounds at 75%, 3 at 78%, 3 at 81%, 3 at 84%
-Dont split jerk if the floor is still slippery
Metcon:
8 min Ladder
2 Alt. Pistol Squats
2 Deadlifts 275/185lbs
2 Alt. Dumbbell Hang Snatch 50/35lbs
-Add 2 reps to each movement each round
-Scale DL to 55-60% 1RM
Mandatory Mobility:
3 min adductor smash per side
3 min erector smash per side
Optional Additional/Alternative Work:
8 rounds for max reps
max rep Bike Erg Calories, 2 mins
max rep Row Calories, 1 min
max rep Bike Erg Calories, 2 mins
max rep Echo Bike Calories, 1 min
max rep Bike Erg Calories, 2 mins
max rep Ski Erg Calories, 1 min
