Wednesday October 27, 2021

“I sleep. Or rather I nap. There’s no conundrum that a 20-minute nap can’t help me unpack.” – Bozoma Saint John

Warm Up: 
On a 7 Minute Clock
Jumping Jacks
Long Lunge
Lateral Lunges
Side-to-Side Swing
Inchworm + Push-up
Small to Big Arm Circles
Alternating Arm Twist

Skill Work:
9 Minutes
Barbell Loading (Strict Presses and Hang Power Cleans)

WOD:
On a 20 Minute Clock For Reps:

From 0:00-8:00:
AMRAP 8:
Max Strict Presses (115/75#)
Each time you break, perform 50 double unders

Rest 4:

From 12:00-20:00:
AMRAP 8:
Max Hang Power Cleans (205/145#)
Each time you break, perform 30 squats

Time: 20 Minutes
Loading: 4/5
Skill: 4/5
Volume: 1/5

Intermediate: 
On a 20 Minute Clock For Reps:

From 0:00-8:00:
AMRAP 8:
Max Strict Presses (95/65#)
Each time you break, perform 50 double unders or 1 Minute of Attempts

Rest 4:

From 12:00-20:00:
AMRAP 8:
Max Hang Power Cleans (155/105#)
Each time you break, perform 30 squats

Beginner:
On a 20 Minute Clock For Reps:

From 0:00-8:00:
AMRAP 8:
Max Strict Presses (45/35#)
Each time you break, perform 50 single unders

Rest 4:

From 12:00-20:00:
AMRAP 8:
Max Hang Power Cleans (75/55#)
Each time you break, perform 30 squats

Limited Equipment: 
Substitute DB Options as needed.

Movement scaling options: 
Strict Press: Loading, DB Options
Double Unders: 1 Minute time cap, 50 Single Unders, 25 Lateral Barbell Hops
Hang Power Cleans: Loading, DB Options
Air Squats: 1 Minute time cap, 15 Reps, 20 Alternating Lunges

Cool down: 
Accumulate:
1 Minute Couch Stretch / Side
1 Minute Lacrosse Ball Foot / Side