Friday, June 7th 2024

WARM UP

EMOM x 3

1) :45 single under

2) :45 crossover single under

3) :45 double under

MOVEMENT/MOBILITY – barbell

*grab barbell

1:00 quad smash / side

10 reverse snow angels

5/5 Reach Through Rotations

5 Cat/Cows

6 Jump Squats

3 wall walks

*grab BB

:20 front squat hold / side

8 RDLs

5 Muscle Cleans

4 Tall Cleans

3 squat cleans

*build to workout weight

POWER HOUR

For Time/Reps

@ 0:00

3 Sets

AMRAP – 2

16/12 cal bike

Max Rep Squat Clean @ 185/135 (Rx+225/155)

2min rest b/t sets

@ 15:00

10-8-6-4-2

Wall Walk

*50 Double unders after each set

*10min CAP (25min mark)

@ 28:00

3x

20/16 cal row

80 crossover single unders

12 Burpees to a Target

*14min CAP (40min mark)

NOTES

1. Barbell should be no more than 70% of 1RM. Reps should be singles across. Athletes should be walking 100m during rest period.

2. Encourage athletes to start with conservative pace on bigger sets of wall walks and try to pick up speed on smaller sets

3. Row pace needs to be conservative in an effort to allow athletes to stay moving through jump rope and burpees

MODIFY

60 DU – 60 Jumping Bar Taps

80 crossovers – 120 single unders