GROUP PREP
3 Minutes Easy Bike or 200m Walk
10 Ring Rows
2 Minutes Moderate or 200m Jog
10 Slow Air Squats
1 Minute Faster Bike or 200m Run
10 Push-ups to Down Dog
Barbell Warmup + 5 Power Snatch + 5 Power Clean and Jerk
STRENGTH
Box Squats – or squat to a medicine ball
On the Minute x 10:
2 Box Squats @ 65%
WOD
30-20-10:
Power Snatches (95/65) (Fitness 65/45)
Box Jump Overs (24/20) (Box Step UPS)
Directly Into…
10-20-30:
Power Clean and Jerk (95/65) (Fitness 65/45)
Double Unders (Fitness – triple the amount)
STIMULUS
• The format of the workout is designed to allow you to keep moving forward even as volume accumulates – as the barbell and jumping movements get less complex in part 2
• The intended time range for this workout is between 14-24 minutes
BARBELL MOVEMENTS
• Choose your barbell weight based off the more challenging movement – the power snatch
MOBILITY
Laying Front Rack Stretch
Couch Stretch
Child’s Pose on the Box
OPTIONAL POST WOD – done after class
Technique Complex (5:00 – 10:00)
5 Sets:
1 Clean Pull
1 Low Hang Squat Clean
1 Push Jerk
1 Split Jerk
Set 1: 50% of 1RM Clean and Jerk
Set 2: 55% of 1RM Clean and Jerk
Sets 3-5: 60% of 1RM Clean and Jerk
CrossFit Reserve 