5.23.2022
Warm-up
[3:00-15:00]
7:00 AMRAP
1:00 Cardio Choice
10 Alternating Arm Swings
10 Weighted Passthroughs
10 Alternating Lunge + 10 Jumping Lunges
Specific Prep
[15:00-23:00]
Seated Box Jump ; 6 Sets x 3 Reps; rest 1:00 s
We are hitting our favorite primer for the Oly lifts here. Goal is to work higher on each set of 3 box jumps. Starting seated with feet off floor, then drive feet into the floor and work on reaction speed and moving quickly into a vertical jump onto the higher box.
Then
[23:00-30:00]
Hang Snatch High Pull + Hang Muscle Snatch +Hang Power Snatch; 5x (1+1+1)
+
High Hang Muscle Clean + Hang Power Clean + Low Hang Power Clean; 5x (1+1+1)
Just working on a quick little primer here to get things rolling and feeling good through the positions. Focus is bar path and a quick turnover on the punch.
Weightlifting
[30:00-52:00]
Power Snatch (10:00 EMOM x 1 rep)
starting @ 60% up to max
Rest 2:00 before starting Part B
Power Clean (10:00 EMOM x 1 rep)
starting @ 60% up to max
Metcon
[52:00-60:00]
1000m Row (Time)
Max Effort 1000m Row
Cool Down/Stretch
[after class]
5/5 Active Pigeon Stretch
:30sec Childs Pose
10/10 Side Lying Thoracic Rotations
10/10 Supine Lumbar Rotation Stretch
EXTRA Competitor WOD
Strength -A- (Prior to Main WOD)
Gymnastics Baseline – B- (After the Main WOD)
Front Squat (1 rep x 10 sets; Every 2:00 )
starting @ 85% of 1rm
30 Muscle-Ups (Time)
30 muscle-ups for time
