Wednesday

Warm-up
Warm-up
1 ROUND (5-6 min)
1:00 Row (Start EZ, increase pace every :15)
10 Bootstraps
5/5 Single DB Sumo DL
:20 Jump Rope (High Single Unders)

2 ROUNDS
1:00 Row (Start 70%, increase pace every :15)
10 Wide Stance BB Goodmorning
5/5 Single DB Hang Power Clean
:20 Jump Rope (Double Under Scale*)

*Double Under Scale- utilize any scaling options you might want to offer for today’s workout: Penguin Taps, Single-Single-Double, etc

Strength
Sumo Deadlift (9-6-3-1-3-6-9)
FOR LOAD
9-6-3-1-3-6-9
Sumo Deadlift*

*All lifts must be "library" quiet. Goal is to build to heaviest 1 then match or beat your weights on the way back up the ladder.

(Score is Load)

Workout
Metcon
AMRAP x 13 MINUTES
300/250m Row
20 Single DB Power Clean (50/35)|(35/20)
50 Double Unders

*Alternate arms for 20 total reps. Both heads of the DB must touch the ground. Athletes must switch arms when DB is on the ground.

(Score is Rounds + Reps)

Optional Cool Down
Warm-up
FOR RECOVERY
200m Nasal Breathing Walk
1:00 Banded Hamstring Stretch (L)
1:00 Banded Hamstring Stretch (R)
:30 Banded Hamstring w/ Crossbody (L)
:30 Banded Hamstring w/ Crossbody (R)

*Crossbody – swing leg w/ band across to opposite side.

(No Measure)