Warm Up
3 Rounds
20 Seconds (running clock) for each movement:
-Jumping Jacks
–Spider Man Lunge Stretch
-Push Ups
–Arm Haulers
-Flutter Kicks
-Air Squats
–Up Downs
*No rest between movements. Perform this list of movements for 3 rounds continually. 1 Round is one time through the list.
You should have broken a sweat by the end. This will be our standard warm up for awhile. If you feel you need to do more, then do more.
WOD “TYR”
12 Min AMRAP
(As Many Rounds and Reps As Possible in 12 Minutes)
-12 Barbell Power Snatch/ OR Ground to Overhead
-8 Barbell Thruster
Suggestions:
Men: 75#
Women: 55#
Goal: 8-11 Rounds
Coaches Notes
You’re aiming to finish a round every 1:05-1:30. That means you should be moving quickly and taking few, short breaks each round. Choose a weight for both the snatches and thrusters that you COULD do unbroken but know that it would be smart to break up those sets once or twice from the beginning. Use the time transitioning between movements to shake out your arms and legs, take a few deep breaths, then get back to work. Concentrate on a really aggressive hip pop when standing from the thrusters to elevate the bar from your shoulders!