Group warm up-
Pulse raiser
in pairs or 3's
2 rounds of 200m steady
5 rounds of 150m sprints (getting progressively faster)
60s Trap smash
60s banded couch stretch
60s foam roll
60s pec stretch
Usual barbell warm up -
Strength :-
1RM power clean
WOD
30 Double unders
10 Cleans 70%
30 Double unders
8 Cleans 75%
30 double unders
6 Cleans 80%
30 Double unders
4 Cleans 85%
30 Double unders
2 Cleans 90%
*can be squat or power clean
* scale to 10 du's if they arent quite there
