Tuesday 150922

Teen power athletes speed and agility

Teen power athletes speed and agility

 Dynamic Warm-Up – Mobility
Prepare for..

Skill- Strength: 2 Minute BB Bear Complex: 95/63 75/53 45/33 33/15
2x Pwr Clean
2x F Squat
2x P Push
2x B Squat
2x P Push

WOD: Teams of 3 of:
Row       RX 2000 m   Gold 1500m      Silver 1000m
Burpee RX 150             Gold 100           Silver 75
Run      RX 1600 m      Gold 1200m     Silver 800m

Each athlete will do two movements. They can switch out however often they
want but can only do two movements. I.e partner 1 & does row & burpees.
Partner 2 does burpee and run and Partner 3 does row & run.

Cool Down

Competitors or athletes wanting to improve your Fitness level:
Snatch Complex
3 sets of: Snatch Pull + Snatch + OHS, climbing in lbs
Clean Jerk, Heavy
3 sets of: Clean Pull + Clean + Push Jerk + Split Jerk, climbing in lbs

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