Announcement
Happy Birthday John O’Donoghue
Warm-up – Warm-up (No Measure)
**1. Movement Prep/Activation and Increasing Heart Rate**
10 min AMRAP
30-sec single unders
5 dynamic squat stretch
5 Back Squats (empty bar – build across)
5 Hang Power Cleans (empty bar)
5 Shoulder to Overhead (empty bar)
Warm-up – Warm-up (No Measure)
**2. Strength Prep**
10:00 – 12:00
After Warm Up athletes should aim to start around 60%. Remember for 1RM encourage athletes to go by feel and make smart/calculated jumps. If it doesn’t feel good or look good don’t have them add weight. The goal should be to find a 1RM in 5-8 working sets.
Strength – Back Squat (1RM)
Back Squat:
– Build to a heavy single for the day
* rest 60-90 seconds between sets *
Warm-up – Warm-up (No Measure)
**3. Workout Prep**
2 sets
3 Kipping Pull-Ups
3 Ring Dips
3 Hang Power Cleans (build in weight)
3 Shoulder to Overhead (build in weight)
10 Double Unders
Metcon – Metcon (Time)
3 rounds:
5 Muscle Ups (Bar or Ring) or 8 Burpee Pull-Ups
9 Hang power cleans (135/95)
7 Shoulder to Overhead (135/95)
50 Double Unders
-Rest until 15:00-
15 Muscle Ups (Bar or Ring) or 21 Burpee Pull-Ups
27 Hang power cleans (135/95)
21 Shoulder to Overhead (135/95)
150 Double Unders
TARGET SCORE
Target time each set: 9-11 minutes
Time cap: 13 minutes
Scaling Option
3 rounds:
10 Air Squats + Rings
9 Hang Muscle Clean (light)
7 Push Press (light)
30 Single Unders
-Rest until 15:00-
30 Air Squats + Rings
27 Hang Muscle Clean (light)
21 Push Press (light)
90 Single Unders
Accessory – Warm-up (No Measure)
1 min foot smash w/ lacrosse ball (each side)
1 min calf stretch against wall (each side)
1 min foam roll upper back