Warm-up
“Limber 11”
*Feel free to choose your favorite parts from this warm-up. This should not exceed 15:00
*Feel free to choose your favorite parts from this warm-up. This should not exceed 15:00
Strength
Power Clean+ Front Squat + Jerk:
Work up to a moderate single in 6 sets. Rest 2:00
2) 1 Accessory Movement: 3 x 10-15 reps. Choose a movement that is going to bring up a muscle group that you know is weak.
2) 1 Accessory Movement: 3 x 10-15 reps. Choose a movement that is going to bring up a muscle group that you know is weak.
Training Intent
Opportunity to get in strength and accessory work today. Athlete choice but give direction as needed.
WOD
With a partner:
10 min max Calorie on Rower or Running
*One person works
Rest 1:00
10 min AMRAP
5 Burpees
10 S20H (115, 75)
15 Air Squats
*One athlete completes a full round.
10 min max Calorie on Rower or Running
*One person works
Rest 1:00
10 min AMRAP
5 Burpees
10 S20H (115, 75)
15 Air Squats
*One athlete completes a full round.
Training Intent
This can be scaled however needed.
$ Out
1-2 Accessory Movements that athletes missed from extra credit during the week