Warm Up:
2 sets:
50-ft broad jump
10 air squats
50-ft bear crawl
10 air squats
50-ft alternating spiderman pose
10 air squats
Skill Work:
Every 1:30 x 6 sets:
7 hang power cleans
– Cycle the bar as quickly as possible.
WOD:
For time:
30-20-10:
Lateral burpees over bar
Front squats (65/95 lb)
Intended Stimulus: 5-10 Minutes
Intermediate:
For time:
30-20-10:
Lateral burpees over bar
Front squats (55/75 lb)
Beginner:
For time:
20-15-10:
Lateral burpees over bar
Front squats (35/45 lb)
HOME WOD:
Equipment:
For time:
30-20-10:
Lateral burpees over a dumbbell
DB squats
Bodyweight:
For time:
30 lateral burpees over a line
50 air squats
20 lateral burpees over a line
35 air squats
10 lateral burpees over a line
20 air squats
Movement scaling options:
Front squats: Load, DB front squats, back squats, KB squats, air squats
Lateral burpees over the bar: reps, burpees to a plate, burpees, straight-arm burpees
Partner option:
5 rounds each for time:
10 front squats (135/95)
15 bar facing burpees
While one partner performs a full round, the other is resting.
Each partner performs 5 rounds for a total of 10 rounds between them.
Cool down:
Accumulate:
1:00 banded shoulder stretch/side
1:00 couch stretch/side