06-26-2013 Wednesday Workout

Warmup
300m Row
20 Ball Slams
10 Tuck Jumps
5 Burpees
x 4 Rds

Skill/Strength
Skill 1
6min Double Under Practice
– record Max consecutive  Double Unders
Skill 2
Barbell Complex with PVC

Workout
Barbell Complex
3 Power Cleans
2 Front Squat
1 Shoulder to Over
20 min to find 1RM
– once the athlete picks up the bar from the ground – they must complete the complex – in order – without the barbell touching the ground.
– Missed attempts are fine and can continue on as long as barbell does not touch ground.
– If barbell touches the ground before the weight is locked out overhead – they must restart complex

After Party
500m Row Sprints

Tags: ball slams, barbell complex, Birdtown lakewood, BodyWeight, bodyweight exercise, bodyweight exercises, box jumps, burpee, cleveland, db thrusters, DU, dumb bell thrusters, HIIT, lakewood, ohio, power clean, push jerk, push press, row, shoulder to overhead, split jerk, squats, WOD, Xfit