• Daniel LaPointe

Thursday, February 28

Team, Open 19.2 announcement tonight.. Optional active recovery below. Based purely on how you feel. No right or wrong here - some athletes prefer a light movement day, while other perform their best will a full rest day here. Line Drills Active Spiderman Active Samson Quad Stretch Knee to Chest Solider Kicks Knuckle Drags Side Lunge Cradle Stretch Walkouts 2 Air Squats + Broad Jump High Knees Butt Kickers Skip for Height ------------------

Core/Skill Warmup 3 Rds :30 on :30 off Hollow Rock Hold Superman Hold Kip Swings Handstand Hold

Bench Press (3 x 5)

Open competitors keep it at 70%.

Metcon (AMRAP - Rounds)

Pre-Game Not for score, at controlled, low intensity: 3 Rounds: 2:00 Light Bike, Row, or Shuttle Run 3 Strict Pull-Ups 6 Pushups 9 Kettlebell Swings (50/35) 12 Air Squats 15 AbMat Sit-Ups Directly into... 3 Rounds: 2:00 Light Bike, Row, Shuttle Run 3 Deadlifts 3 Hang Power Cleans 3 Front Squats 3 Push Jerks Barbell loaded between 40-50% of estimated 1RM Clean and Jerk.

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