3 Rounds
20 Air Squats
10 Pull Ups
5 Burpees
GET STRONG
Back Squat
EMOM 10
1 Rep
GET FIT
5 Rounds
:30 on, :30 off
Reps of:
DB Hang Clean and Jerk 50/35
Double Unders
Row for Calories
(WELLNESS WOD)
5 Rounds
:30 on, :30 off
Reps of:
DB Hang Clean and Jerk 35/20
Single Unders
Row for Calories
COMPETITORS EXTRA
Hang Power Clean
12:00 to establish a 2RM
COACHES NOTE:
If the EMOM doesn't work for number of athletes/racks/weights, you can switch to an every :90, pair athletes up of similar abilities, and have them go on the :45. That should be enough time for the pair to work together and build across the 8-10 sets.
ATHLETES NOTE:
Try to make one hand pass in each :30 window on the DB C&J. Stay relaxed and try to stay UB on the Jump Rope - whether that's doubles or singles! Bring a strong start to the Rower each set, :15 HARD and cruise the second half.
BODYBUILDING WORKOUT
Routine 4a: Back, Calves
2-Way Super-set of:
- Bent-over Barbell Row (4 x 8-12 reps)
- Standing Calf Raise (4 x 15-20 reps)
2-Way Super-set of:
- Lat Pull-down Wide Grip (4 x 8-12 reps)
- Leg-press Calf Raise (7 x 15-20 reps, sets 1-4)
2-Way Super-set of:
- Seated Row Narrow Grip (7 x 8-12 reps)
- Leg-press Calf Raise (sets 5-7)