Explosive Strength
Mobility: 5min
Coaches Choice
Dynamic Warm Up: 5min
WOD NOTES:
After dynamic warm up have athletes grab barbells and review snatch. Coach them that they will have 12min to complete 1RM snatch, you will then review clean and jerk and they will have 12min to complete 1RM C&J. During each movement review review the burgener warm up or variation, common fault and ques that they Coach will give them. Encourage Athletes to take less than 10 reps after 50% 1RM is reached.
Strength: 12min
Snatch (1RM)
Strength: 12min
Clean and Jerk (1RM)
WOD: 15min
Row 7000 meters, every 2 minutes stop and complete 10 air squats
**Score time
**Score time
NOTES:
If Athletes run over time they can complete this on their one as the next class begins.
Cool Down Stretch: 2-3min
$ Out
3×50 Standing Heavy Band Crunches
Announcements
Thanksgiving Holiday Schedule
Thursday 11.26.15
9am Outdoor WOD Radnor Memorial Park, map below. Boxes Closed
Friday 11.27.15
9:30am & 4:30pm (babysitting at both WODs)