WOD: Thursday 250403

If you’ve never had the pleasure of doing a medball clean, you’re gonna learn today.

• Coaching Brief & Class Overview

Today’s session is focused on lower body strength, explosive power, and stamina. Athletes will build to heavy back squats while reinforcing bracing and control under load. The 8-minute AMRAP will challenge leg endurance and coordination with increasing reps of medball cleans and double unders.

strength: back squats

Go every 2:30 mins.

Set 1: 5 Reps @ 70%

Set 2: 5 Reps @ 75%

Set 3: 5 Reps @ 75%

Set 4: 3 Reps @ 80%

Set 5: 3 Reps @ 85%

Set 6: 1 Rep @ 90%+

metcon: "The Cougar in the Car"

As many reps as possible in 8 mins of:

2 Medicine Ball Cleans, 20/14 lbs

10 Double Unders

4 Medicine Ball Cleans, 20/14 lbs

20 Double Unders

6 Medicine Ball Cleans, 20/14 lbs

30 Double Unders ...

Continue adding 2 Medicine Ball Cleans and 10 Double Unders until time expires.

Accessories:

4 rounds for quality of:

15 L/15 R Banded Terminal Knee Extensions

Weighted Wall Sit, pick load, 30 secs

Single Leg Sorenson Hold, L 15 secs/R 15 secs