A.
As Many Rounds and Reps as possible in 20 minutes:
– 7 Squat Clean Thrusters @ 115/80 lbs
– Run 200 meters
# “Mind Boggler”
AMRAP 20:
7 Squat Clean Thrusters (115/80)
200 Meter Run
## GENERAL DESCRIPTION
* Looking for athletes to complete between 7-10 rounds or a round every 2-3 minutes
## SQUAT CLEAN THRUSTERS
* Bar starts on the ground for each rep
* Athletes will go right from the squat clean into the thruster
* Should be a weight they could cycle for 12-15 reps unbroken when fresh
## RUN
* If unable to run outside, complete one of the following:
* 14 10-Meter Shuttle Runs
* 250 Meter Row
* 20/14 Calorie Schwinn Bike
* 14/10 Calorie Assault or Echo Bike
* 400 Meter Bike Erg
# WOD BRIEF + GROUP WARMUP (0:00 – 12:00)
## Alternating Stations With a Buddy
### AMRAP 3:
Station 1: 100 Meter Easy Jog
Station 2: Active Samson + Air Squat at Top
### AMRAP 3:
Station 1: 100 Meter Easy Jog
Station 2: 10 Mountain Climbers + 5 Air Squats
### AMRAP 3:
Station 1: 100 Meter Easy Jog
Station 2: 3 Front Squats + 3 Strict Press
*Athlete at station 2 will continue to complete rounds until their partner returns, then switch
# MOBILITY (12:00 – 15:00)
## Barbell Ankle Stretch: 1 Minute
Sitting in the bottom of a squat, place the barbell on top of both knees. Aim to keep the heels on the ground. The barbell will push the knees forward to stretch the ankles, opening the bottom position for our squat clean.
## Barbell Forearm Smash: 45 Seconds Each Side
Roll the collar of the barbell up and down the underside of the forearm for 45 seconds on each side. This will open up tight wrists and allow athletes to more easily find the front rack position.
# TEACHING (15:00 – 25:00)
## RUN
### Parallels to the Barbell
When we lift a barbell, we know that our balance point is right in the center of our body. We try and keep the bar as close to the center as possible to make it easier to control. The same concept applies when moving our bodyweight on the run. This time we aren’t moving a bar, rather our limbs.
Rather than reaching forward with the feet or swinging them behind the body, we want to pull the feet right underneath the hips. When the reach forwards or backwards happens, athletes tend to heel strike. This can slow them down and cause some wear and tear on the joints. With the runs serving as somewhat of a recovery today, we can really focus in on keeping the feet under the hips.
### Movement Prep
15 Seconds of Pulls in Place
100 Meter Run
### Movement Substitutions
14 10-Meter Shuttle Runs
250 Meter Row
20/14 Calorie Schwinn Bike
14/10 Calorie Assault or Echo Bike
400 Meter Bike Erg
## SQUAT CLEAN THRUSTER
### Speed Bumps
When pulling the barbell off the floor today, we can view the knees as speed bumps. When approaching a speed bump in our cars, we slow down until we get past it. We want to do the same thing with the barbell.
The drive off the floor should be slow and controlled. This allows athletes to better find their positioning and keep their hips and shoulders moving together. When the pull is too fast, athletes tend to go around the knees or send their hips up before the shoulders.
Once the bar is above the knees, athletes can speed up for a strong hip extension and pull under. Slow below the knees, fast above the knees.
### Movement Prep
5 Slow Clean Deadlifts
5 Pausing Power Cleans (Slowly Deadlift and Pause Above the Knees, Then Go!)
5 Push Press
5 Squat Clean Thrusters
*Build to Lighter Weight*
# REHEARSAL (25:00 – 35:00)
## 1 Round
7 Squat Clean Thrusters (Lighter Weight)
100 Meter Run
*Build to Workout Weight*
## 1 Round
7 Squat Clean Thrusters
50 Meter Run
# STRATEGY + WOD (35:00 – 60:00)
## GENERAL
* Looking for athletes to complete somewhere between 7-10 rounds
* This means completing each round between 2-3 minutes
## RUN
* This is the pacer of the workout
* We can adjust the pace based on barbell strategy
* Bigger sets = slower runs
* Smaller sets = faster runs
* Either way, we’re always moving forward on this station
## SQUAT CLEAN THRUSTERS
* Since we’re always moving on the run, we want to find a way to minimize rest here as well
* The first option is to go singles from the very beginning
* Since we have to come back down the ground anyway, dropping from overhead might be the best option
* With this, we want to get our hands back on the bar quickly
* The other option would be to complete the 7 reps in 1-2 sets
* This takes out some of the rest, but can be more taxing
* Only go with this option if you know it’ll be consistent 10+ minutes into the workout