Warm Up:
1 set:
:20 easy pace
:20 moderate pace
:20 hard pace
5 PVC good mornings
10 lateral hops
1 set:
:20 easy pace
:20 moderate pace
:20 hard pace
5 PVC pass throughs
10 hops forward and backward
1 set:
:20 easy pace
:20 moderate pace
:20 hard pace
5 hand-release push-ups
10 lateral hops
Skill Work:
On a 10:00 clock:
Practice 5-7 sets of a power snatch + overhead squat single from the floor.
WOD:
5 x 2:30 rounds:
10 overhead squats (65/95 lb)
30 lateral hops over bar
Max-calories any machine in the remaining time.
– Rest 2:30 between rounds.
Intermediate:
5 x 2:30 rounds:
10 overhead squats (55/75 lb)
20 lateral hops over bar
Max-calories any machine in the remaining time.
– Rest 2:30 between rounds.
Beginner:
5 x 2:30 rounds:
10 overhead squats (35/45 lb)
10 lateral hops over bar
Max-calories any machine in the remaining time.
– Rest 2:30 between rounds.
Home Workout:
5 x 2:30 rounds:
20 single-dumbbell overhead walking lunges
30 lateral hops over the dumbbell
Max-distance run in remaining time
Movement scaling options:
Overhead squat: Load
Lateral hops over bar: Reps, hop height, lateral bar step-overs, alternating shuffle steps
Cool down:
1 set:
1:00 foam roll glutes/side
1:00 foam roll upper back