WOD - Tuesday 2020-12-08

OVERVIEW

Today is a heavily loaded metcon focusing on ALL of our coordination. Each round begins with a heavy single snatch, followed by 3 med/heavy clean & jerks, finishing with 30 double unders. The goal is to choose a challenging weight for our barbell that requires full focus and effort to avoid missed reps. If you are hitting these reps as touch and go, your bar is probably too light. Double unders should be less than 45 seconds of work.


WARM-UP

Mobility/Activation

  • PVC Pass Throughs x 10

  • PVC Around the worlds x 10

  • 3 min. Foundations posterior chain (first cycle of movements)

  • Calf mash on bar

Warmup

  • Bergener Warm-up

  • 60 seconds jumping jacks

  • 5 sets to build to WOD weight w/20 DUs between

WOD

Amrap 12

1 Squat Snatch (approx 70% of 1rm)

3 Clean & Jerks

30 Double unders


MIDLINE

3 Rounds

Bird Dogs x 30 seconds each

Suitcase carry x 2 laps


COOL DOWN

Spiderman

Trap mash w/ lacrosse ball