A) Warm-up
“Burpee Breakdown”
8-6-4-2
Squat Thrust
Push up
Squat Jump
Jumping Jack
B) Prep
With an empty Barbell:
5 Muscle Snatch
5 Back Squats
5 Power Snatch
5 Goodmornings
10 Single Leg Glute Bridge each leg w. 1 ct hold at top.
*Add light weight and repeat one more round
C) Strength
1) Wide Stance Box Squat:
7 x 3 @60-70%, every 60s.
– use 13-15″” Box.
– +5% from last week
– Ensure each set is done explosively + athletes sit back on the box
– If you’re able to set-up bands use them and use 60% for all sets.
– This % is of your athletes 1RM Back Squat.
2) Power Snatch: Work up to the weight you think you’ll make it to performing sets of singles. Rest 60s.
D) Conditioning
“Open WOD 13.1”
AMRAP 17:
40 Burpees
30 Power Snatch (75, 45)
30 Burpees
30 Power Snatch (135, 75)
20 Burpees
30 Power Cleans (165, 100)
10 Burpees
AMRAP Snatches (210, 120)
– All Levels: Scale down each weight by 10-20#s
– Score = total reps
Alternate Beginner Workout:
AMRAP 17:
40 Burpees
30 Deadlifts (135, 95)
30 Burpees
20 Deadlifts (115, 75)
20 Burpees
10 Deadlifts (95, 65)
E) Extra Credit
Deadbug + Reverse Crunch: 3 x 10. Rest 60s.
Supermans x 50-100 Reps (squeeze glutes at top). Rest as needed