20250429 - Conditioning

Training Session Focus: Moderate-loading of the barbell to cycle; Prolonging our endurance to manage midline fatigue under the required time.

Warm Up:
2 Rounds
10 Banded Pull Aparts
10 Banded Pass Throughs
10 Banded Good Mornings
10 Scap Pull Ups

1 Round
10 Kip Swings
8 Hanging Knee Raises
6 Kipping Knee Raises
4 T2B

1 Round
10 Hang Clean Pull
8 Hang Clean High Pull
6 Hang Muscle Clean
4 Hang Power Cleans
4 Front Squats

2 Rounds
10 KB Swings
8 Push Press
8 Hang Power Cleans
10 Sit Ups

Movement Prep:
2 Rounds
3 Hang Power Cleans + 5 V-Ups
Increase weight with each set.

Skill Work:
EMOM6
1: 3 Hang Power Cleans + 3 Front Rack Lunges
2: 8 T2B

METCON:
AMRAP12
6 Hang Power Cleans (135/95)
10 Sit Ups
20 DU

Cool Down:
2-3 Rounds
Supine Twist - 1:00 per side
Foam Rolling (last & traps) - 2:00
Wrist Mobility Rocks - 1:00