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 “IMHOTEP”
16 Minute AMRAP
(As Many Rounds and Reps as Possible in 16 Minutes)
-10 Barbell Power Snatch/ Ground to Overhead
-12 Box Jump Over
Suggestions
Men: 75# / 20-24″ Box Women: 55# / 16-20″ Box
Goal: 6-9 Rounds
Coaches Notes
You’re aiming to finish a round every 1:45-2:40. That should be totally doable.
Choose a weight for the snatches that allows you to get those 10 reps done in 2-3 quick sets. Try your best to exhale at the top of each rep. Those should take 0:45-1:00.
Don’t go out guns blazing on the box jump overs. One tip to help control your pace is to stand up on the top of the box and step down to the other side. You’re shooting to get those done in 0:45-1:15.