03302020

Furor-19, Week 3, Day 1

Warm-up
2′ AMRAP x 3 Rounds
20 Push-ups
Single Unders or Double Unders
Mobility
20 Leg Swings (front to back, ea. side)
1′ Pigeon Stretch (ea. side)

Skill Work
7′ to work on Double Unders

WOD
Every 3′ for 30′
10 Burpees
10 Sumo Deadlift High Pull’s (KB, DB, or Barbell) (5/arm if using KB/DB)
30 DU’s/SU’s/Lateral Line Hops
*Rest Remainder

Extra Core Work
5 Rounds
1′ Superman Hold
– Rest as needed –

If you have equipment

Strength/Oly
Tall Clean Warm-up (empty BB), 4 reps ea. position
4 Hang Squat Cleans + 4 Jerks
(Shoulders in front of bar, then into power position!)
then,
Clean & Jerk
Every 2′ for 12′
1 C&J @ 70 – 85%
*This is deload week, do not go over 85%!!!!

WOD
Every 3′ for 30′
10 Burpees
10 Sumo Deadlift High Pull’s (95/65#)
30 DU’s/SU’s
*Rest Remainder