Friday, April 28, 2017 – Surge Athletics

Workout Intent: Lower body Strength and midline stamina. Goal for each round to increase load on cleans as reps decrease. Toe to bar and double unders stay the same throughout.

Essentials

Strength/Skill:

Warm Up:

Dynamic Warm Up

Strength:

Skill:

WOD:

5 Rds For Time:

10 Toe to Bar
50 Double Unders
10-8-6-4-2 Squat Clean

Additional:

Mobility

Performance

Strength/Skill:

Warm Up:

Dynamic Warm Up

Strength:

Skill:

WOD:

5 Rds For Time:

15 Toe to Bar
50 Double Unders
10-8-6-4-2 Squat Clean (50-60-70-80-90%)

Additional:

Mobility

Competition

Strength/Skill:

Warm Up:

Dynamic Warm Up

Strength:

A) 5 Sets:

Pause Back Squat x 5 (2 Second pause in bottom, work up to heavy 5 NOT MAXIUM)

Perform After WOD

B) 3 sets:

Clean Pulls x 5 @90%

Skill:

WOD:

5 Rds For Time:

15 Toe to Bar
50 Double Unders
10-8-6-4-2 Squat Clean (50-60-70-80-90%)

Additional:

Mobility