Home / W.O.D. / 04/04/2025 Friday Workout

WARM UP
2 ROUNDS
5 Shuttle Runs (25ft = 1) or 1 Min Cardio Choice
10 Up Downs
5 Clean Deadlifts
10 Elbow Punches
10 Strict Presses

2 ROUNDS
3 Shuttle Runs or :30 Cardio Choice
10 Toe Touch Jumping Jacks
5 Hang Muscle Clean → 5 Hang Power Clean
5 Push Press → 5 Push Jerk

STRENGTH
ON A 25:00 RUNNING CLOCK…
Build to a 1RM Clean & Jerk

(Score is Weight)

Testing Week 1 of 7
Olympic Lifting Cycle

WORKOUT
AMRAP x 8 MINUTES
5 Power Clean & Jerks (155/105)
100m Run

(Score is Rounds + Reps)

OPTIONAL COOL DOWN
2 SETS FOR QUALITY
10 SLOW Alt. Scorpions
15 Tib Raises
20 Alt. 90-90 Hip Rotations

-Rest as Needed b/t Sets-

(No Measure)

EXTRA CREDIT
NOTE — April’s extra credit focus will be building strength with the Snatch/ Clean Pulls + Kipping Skills & Drills. This portion of the day’s work is optional for all athletes and meant to be performed outside of class.

FOR QUALITY*
8:00 of Yoga Flow…
1:00 Pigeon (R)
1:00 Dragon (R)
1:00 Pigeon (L)
1:00 Dragon (L)
2:00 Frog Stretch
2:00 Rebound

-Into-

5:00-10:00
Foam Roll Lats & Legs

*Today’s Extra Credit should be done post 1RM attempt. Normally we will see Pull work/ gymnastics on this day but we have a big workout tomorrow and had a big lifts today so recover and get ready for tomorrow!

(No Measure)

 
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