Glycolytic
WOD Review then warm up all together: 1 indoor loop, 10 leg swings, 5 step to spiderman, pigeon str, 3 step-ups/leg, 5 BB hang power cleans, 3 BB fwd. lunges/leg, 5 OHP, 5 push jerks
WOD Prep
6 min to set up and build up to working weight
WOD
Partner WOD
5 Rounds (reps are per person)
10 Plate ground to overhead (45/25) (50+ 35/15)
10 Box jumps (24/20) (50+ 20/16)
10 Push jerks (115/75) (50+ 75/50)
*Break up reps as you see fit with one athlete working at a time
Then…
600m run (outside or inside: 2 x 300m loops)
(Sub 2400m Bike or 1000m Row)
Then….
4 Rounds of: (reps are per person)
10 Power cleans (115/75) (50+ 75/50)
10 BB Fwd lunges (total) (115/75) (50+ 75/50)
10 Burpee BB hop-over & back (over & back = 1 rep)
