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:
Each Round is 2 Minutes (Max 6 Rounds)
-16 Barbell Power Snatch
-Max Reps Lateral Burpee Over Barbell
Rest 1 Minute Between Rounds
Keep going until you hit 60 lateral burpees OR 6 Rounds, whichever comes
first.
**If you can’t hold 10 per round with lateral – just do regular burpees.
Suggestions
Men: 75# Women: 55#
Goal: 11:00-17:00
Coaches Notes
This is a race against the clock so choose an appropriate weight that allows for your snatches to be done in 2-3 sets with super quick breaks in between! You should be left with about 1:00 remaining so push hard to accumulate as many reps of burpees as possible before your rest. 10-15 burpees per round will get you within today’s goal time.
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