Warm Up
Every Minute on the Minute
Alternating Lunge With a Twist
Dynamic Squat Stretch
Cat Cow Stretch
Wrist Stretch
Front Rack Mobilization
On Coaches Call Out
5 Reps Clean Grip Deadlift to Knee
5 Reps High Pull From Hip
5 Reps Hang Muscle Clean
5 Reps Tall Hang Power Cleans
5 Reps Hang Power Cleans
5 Reps Power Cleans
3 Reps: Box Step Up
3 Reps: Box Jumps
3 Reps: Single Db Sumo High Pull
3 Reps: Single Db Snatch
Strength
Power Clean
Sets X Reps: 4 Sets X 2 Reps @ 70% 1 Rep Max / E2MOM
Clean Pulls
Sets X Reps: 2 Sets X 3 Reps @ 85% 1 Rep Max / E2MOM
WOD
COMPETITIVE
4 Minute AMRAP
3 Burpee Box Jumps (24”/20”)
6 Single Dumbbell Snatch (50/35)
Rest 1 Minutes
5 Minute AMRAP
6 Box Jumps (24”/20”)
9 Single Dumbbell Snatch (50/35)
PERFORMANCE
4 Minute AMRAP
3 Burpee Box Jumps or Step UPS (24”/20”)
6 Single Dumbbell Snatch (35/25)
Rest 1 Minutes
5 Minute AMRAP
6 Box Jumps or Step UPS (24”/20”)
9 Single Dumbbell Snatch (35/25)
LIFESTYLE
4 Minute AMRAP
3 Burpee Jumps to Plate or Step UPS to Box
6 Single Dumbbell Snatch
Rest 1 Minutes
5 Minute AMRAP
6 Jumps to Plate or Step UPS to Box
9 Single Dumbbell Snatch
Coaching Notes:
Stimulus: This Is Two Short High Intensity Metcons With a Short Rest. You Won’t Likely Be Fully Recovered but the Goal Is to Keep a High Level of Intensity With Limited Rest.