Tuesday, May 15th, 2018

 

A) Warm Up

:30 Seconds
Easy Row
Pass Throughs

:20 Seconds
Medium Row
Active Spidermans

:15 Seconds
Fast Row
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) WOD

3 Min Amrap:
24 Box Jump Overs 24/20
24 Toes to Bar
Max Power Cleans 115/75

Rest 3 Mins

3 Min Amrap:
21 Box Jump Overs 24/20
21 Toes to Bar
Max Power Cleans 135/95

Rest 3 Mins

3 Min Amrap:
18 Box Jump Overs 24/20
18 Toes to Bar
Max Power Cleans 155/105

Rest 3 Mins

3 Min Amrap:
15 Box Jump Overs 24/20
15 Toes to Bar
Max Power Cleans 185/135

Short and fast intervals today with equal rest between rounds. When athletes finish the toes to bar, they will complete as many power cleans as possible, which is their score today. Each round is scored separately as total reps. As the repetitions drop with each round, the weight increases. These should all be weight that athletes are able to cycle when fresh. To get an idea of appropriate loading, athletes should be able to complete 20, 15, 10, and 5 repetitions unbroken respectively. The goal today is for every athletes to get to the barbell, so rep schemes can be adjusted as needed to make that happen.