Monday, July 30, 2018

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Warm up:

Coaches warm up:

Skill:

Running work

Strength:

Front squat:

8@50%

7@60%

6@70%

5@80%

4@90%

3@100%

Rest between each lift 2min no more then 3min

WOD:

4 Rounds

6 Hang power cleans (135/85)

10 Bar facing burpees

4 Squat cleans

If you have to break the cleans up more then twice and weight is to heavy to go unbroken try these options

Option A:

4 Rounds

6 Hang power cleans (115/75)

10 Bar facing burpees

4 Squat cleans

Run 200 meters

Option B:

3 Rounds

6 Hang power cleans (135/85)

10 Bar facing burpees

4 Squat cleans

Run 200 meters

Option C: 

4 Rounds

8 Hang power cleans (95/55)

6 Bar facing burpees

6 Squat cleans

Run 200 meters

Cool Down:

Quad pulls (30 sec on each side)

Pigeon postion (30 sec on each side)

Calf stretch (30 sec on each side)