Skill Work:
Pre-workout strength:
Build to clean and jerk loading
BENCHMARK WOD, EVA STRONG: 5 rounds for time with a partner:
48 double-unders
19 toes-to-bars
2 clean and jerks (135/205 lb)
400-m run
– Share all work and perform the 400-m run together.
Intermediate: 5 rounds for time with a partner:
24 double-unders
19 toes-to-bars
2 clean and jerks (105/155 lb)
400-m run
– Share all work and perform the 400-m run together.
Beginner: 5 rounds for time with a partner:
24 single-unders
19 knees-above-hips
2 clean and jerks (35/45 lb)
400-m run
– Share all work evenly, including splitting the run for 200 meters each.
Home Workout:
5 rounds for time with a partner:
48 double-unders
19 V-ups
2 dumbbell complex sets
400-meter run
– Share all work and perform the 400-meter run together.
– 1 dumbbell complex = 5 dumbbell power cleans + 4 dumbbell shoulder-to-overheads + 3 dumbbell clean and jerks.
– Use two dumbbells.
Cool down:
Accumulate:
1:00 foam roll calf/leg
1:00 lacrosse ball roll/foot