SATURDAY 12-28-19 9:00 AM

WARM UP

3 Rounds

200 Meter Run

15 Calorie Row

Increase Intensity With Each Set

3 Rounds

20 Air Squats

15 Empty bar Good Mornings

10 Overhead Circles (Each Direction)

5 Inchworms

Warmup Set 1

Each Partner With 2nd Half Weight:

12 Deadlifts

9 Hang Power Cleans

6 Push Jerks

200 Meter Run

Warmup Set 2

Each Partner With 1st Half Weight:

9 Deadlifts

6 Hang Power Cleans

3 Push Jerks

200 Meter Row

TEAM WOD

For Time (30 Minute Cap):

120 Deadlifts, 600 Meter Run

90 Hang Power Cleans, 600 Meter Run

60 Push Jerks, 600 Meter Run

5,000 Meter ROW

60 Push Jerks, 600 Meter Run

90 Hang Power Cleans, 600 Meter Run

120 Deadlifts, 600 Meter Run

• 600 Meter Runs: 3 x 200 Meter Relays

• 1st Half Barbell: 155/105

• 2nd Half Barbell: 135/95

GENERAL

• One athlete works at a time in this team of 3 workout

• Teams will see how far they can get before the 30 minute time cap

• If the cap is reached, put score as 30:00 and note total reps completed

BARBELL MOVEMENTS

• The weight starts off heavier and decreases in the second half of the workout

• Use one barbell and change the weight after the first half is over

• We can choose the barbell weights based on the toughest movement, the Push Jerk:

* First Half Weight: Can Complete 5-7 Push Jerks Unbroken Each Time

* Second Half Weight: Can Complete 7-12 Push Jerks Unbroken Each Time

• It is ok for teams to have multiple bars on the floor if athletes are using different weights

STRATEGY

GENERAL

• You’ll rest twice as much as you work, so push the pace when it’s your turn

• As always with these team style workouts, move fast and switch out before you start to slow down

• For ease of communication, tell your teammates where you are in the set, not how many reps you just did (“We’re at 30” vs. “I did 5”)

BARBELL MOVEMENTS

• Switch out on the barbell before you have to pause at any point or grind through reps

• Here are some ranges to think about at each movement:

* Deadlifts: 10-15 Reps

* Hang Power Cleans: 7-15 Reps

* Push Jerks: 5-15 Reps

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