General Warm Up (6 Minutes) (3-9)
General flow
:45 Down dog to cobra
:45 Single arm down dog
:45 pigeon
:30 Step up
:30 Bike (75-80)
:30 Ankle stretch at box
:20 Box Step Overs
:20 Box jump overs 20”
:20 Box jump overs (full)
Power Cleans
Set 1: 3 Power Cleans at 60%
Set 2: 2 Power Cleans at 70%
Set 3: 1 Power Cleans at 80%
Set 4: 3 Power Clean at 65%
Set 5: 2 Power Clean at 75%
Set 6: 1 Power Clean at 85%
• Rest 1-2 Minutes Between Sets
"Tire Swing" 29min : go in separate heats if needed.
4 Rounds x AMRAP 5:
30 Single Dumbbell Hang Clean & Jerk (50/35)
30 Box Jump Overs (24"/20")
Max Calorie Echo Bike
Switch Arms Every 5 Reps
Rest 3 Minutes Between Rounds
Score: Lowest Round of Calories
FOR THE COACH
Stimulus
Today's piece quickly becomes about how well you can control your breathing in the first two movements to allow you to be able to push on the bike at the end of each interval. Athletes should have around 1:30 of work on the bike each round, give or take 0:30.
Score | Lowest round of Calories.
Bike | 2:00 each round
KB Swing | 2 sets or less
Box Jumps | :90
The One | Teaching Focus
Shallow Hips
The bottom of the kettlebell swing should mimic the dip of the box jump. Not a squat, not a good morning.
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