Training for Wednesday, October 4th


Warm Up
Group Circle then
3 Rounds
5 Air Squats (:02 pause at bottom)
5 Bar Kips
5 Ring Rows
20 Single Unders (Double Under Practice on 3rd Round)
Burgener Clean Warm Up

Olympic Lifting Strength and Skill Work
Squat Cleans (from floor)
Every 1:30 for 15:00 (10 Sets) Perform 3 Squat Cleans
May increase weight between rounds, but priority remains efficiency of the movement

Workout of the Day
7:00 AMRAP
3-6-9-12-15 C2B Pull Ups
50 Double Unders*
*Scale for C2B are chin over bar pull ups, jumping C2B, or jumping chin over bar
*Scale for DUs is 125 Single Unders

Cool Down
1:00 Lat Foam Roll each side
1:00 Banded Lat Stretch each arm
1:00 Lacrosse Ball Smash each shoulder/trap
1:00 Calf Stretch each leg
1:00 Quad Stretch each leg