Tuesday, Apr. 3rd, 2018

 

A) Warm Up

:30 Seconds
Active Spidermans
Cossack Squats
Active Samson
Air Squats
Push-up to Down Dog
Banded Side Shuffles
Pausing Banded Air Squats

Then

Barbell Warm Up

5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press
5 Stiff-Legged Deadlifts
5 Front Squats

*Empty Bar

B) Strength/Skill

5 x 1
Pwr Clean + Clean & Jerk @ 80%

Then

3 x 2
Tempo Clean Pulls @ 90%

C) WOD

5 Min Amrap:
21-15-9
Kb Swings 45/35
Front Squat 115/75
200m Run

Rest 5:00

5 Min Amrap:
21-15-9
Kb Swings 45/35
Front Squat 95/65
200m Run

Choosing a weight on the kettlebell that athletes know for a fact they can complete all rounds unbroken with. Note that the weight on the front squat gets lighter in the second 5 minute AMRAP. The front squats in the first AMRAP should be at a weight that could be completed in a maximum of two sets each round.