No more sole focus on Hero WODs! Whaaaaat? That’s right you made it! Now our focus will be refinement and progressive improvement of our old lifts. You’ll notice there are days where “drill/skill work” will be present for our strength training. This means that drills like snatch balance, snatch/clean pulls, jerks, pauses, etc. will be a staple for the next month. The reason they are important is because they create awareness and improvement for the 2 primary lifts of the snatch and clean and jerk! Each day is not intended to be as heavy as possible, so some suggested percentages will feel a touch easy–that is ok!
100m Run
10 Inch Worm
100m Run
20 Spiderman
100m Run
10 Scorpion
100m
15 Push Up
100m Run
15 No Push Up Burpee
For quality
10 minutes of jump rope skills practice/development
- Single under
- Single leg single unders
- Double Under
- Single leg double under practice
- Cross over single under
RXConditioning:
10 Single leg double under (Right)
15 DB push press (50/35lb.)
10 Single leg double under (Left)
15 DB deadlift (50/35lb.)
5 rounds for time.
Intermediate:
40 Single leg single under (Right)
15 DB push press (35/20lb.)
40 Single leg single under (Left)
15 DB deadlift (35/20lb.)
5 rounds for time.
Baseline:
10 Single leg single under (Right)
15 DB push press (15/10lb.)
10 Single leg single under (Left)
15 DB deadlift (15/10lb.)
5 rounds for time.
3×20 Banded pull apart
