Friday, May 11th, 2018

 

A) Warm Up

:30 Seconds
Single Unders
Air Squats

Single Unders
Push-up to Down Dog

Single Unders
Sit-ups

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

Practice Movements

Dubs, Box Jumps, Toes to Bar

C) WOD

20 Min Amrap:

50 Wallballs 20/14
50 Double Unders
40 Box Jumps 24/20
40 Toes to Bar
30 Chest to Bar Pull-ups
30 Burpees
20 Cleans 145/100
20 Jerks 145/100
10 Snatches 145/100
10 Ring Muscle-ups

With a high rep count, the goal for most athletes will be to see how far they can get within 20 minutes. To hit the proper stimulus, we want athletes to reach at least the jerks. Coaches can assist in modifying loading and/or rep schemes to accomplish that. The weight on the barbell should be something that athletes could complete in 1-2 sets when fresh.