Warmup:

50 Single Unders

25 L-Leg Single Unders

25 R-Leg Single Unders

30 Alt Single Unders

25 Dubs or 4 attempts

10 Air Squats

10 Squat2Stands

Barbell Warmup: With an empty bar, start in Snatch grip and perform 3 reps of: Dip/Shrug, Dip/Shrug/High Elbows, High Hang Muscle Snatch, Hang Power Snatch, Power Snatch from Mid shin.  Put bar down, shake out arms, then pick bar up in Clean grip and perform 3 reps of: Dip/Shrug, Dip/Shrug/High Elbows, High Hang Muscle Clean, Hang Power Clean, Power Clean from Mid Shin

WOD:

AMRAP 12:

2 Power Snatches (135/95#)

4 Power Cleans

60 Double Unders

 

Rest 6 Min, then…

AMRAP 12:

6-9-12-15…

Calorie Row

Wall Balls (20/14#) (10/9-ft.)

– Add 3 reps to each movement after each completed round.

video courtesy of Invictus Fitness.  Good tips for Wall Ball efficiency.

Today, it’s a tale of two AMRAPs.  Both are the same length, but strategy could be different for each. In the first AMRAP, the weight will be a bit heavier on the bar, but your cycle time should still be relatively fast.  Look to keep a fast, yet steady pace on the dubs to allow you to get right back to the bar.  In AMRAP number 2, with reps growing by 3 per round, don’t sprint the early rounds.  Rather, keep a steady pace that will allow you to transition from one movement to the next in as short a rest as possible

Scaling Options:

Bar weight -> 115/80 -> 95/65 -> as needed

DUs -> 120 Single Unders

Med ball weight -> 14/10 -> as needed

If no rower -> Sumo Deadlift High Pulls (95/65), 1 rep per cal

Cool Down:

T-spine roll out – 2 min

 

Child’s pose – 2 min