Trafford Fit #TeamTFit – TFit
Warm-up
Warm-up (No Measure)
AMRAP x 5 MINUTES
5/5 SA KB Deadlift
4/4 SA Russian KBS
3 Burpees
TEACHING DRILLS (10 Mins)
6 Clean Deadlifts
6 Back Rack Good Mornings
6 High Hang High Pulls
6 High Hang Power Clean
5 Hinge w/ Pause + Stand & Shrug
5 Pausing Hang Power Clean
1 SET OF COMPLEX
Strength
Metcon (Weight)
6 SETS (12 Mins)
2 Pausing Hang Power Clean*
+
1 Hang Power Clean
*Athletes will pause :02 above the knee before completing the movement.
-Rest as Needed b/t Sets-
(Score is Weight)
Workout
Metcon (AMRAP – Reps)
4 SETS FOR MAX REPS (13 Mins)
1:15 – Hang Power Clean (75/55)|(55/45)
1:15 – Bar Facing Burpees
-Rest 1:00 b/t Each Set-
(Score is Reps)