WARM-UP
2 ROUNDS
:30 Bike
:30 Jump Rope
10 PVC Pass Thrus
10 Alt. Elbow Punches w/ BB
5 Strict Press w/ BB
5 Push Press or Push Jerk w/ BB
10 Kang Squats w/ BB
BASELINE WORKOUT
BASELINE III
I. ON A 25:00 RUNNING CLOCK…
Establish a Heavy 1-Rep Ground to Overhead
(Score is Weight)
-Rest as Needed b/t Efforts*-
II. AMRAP x 5 MINUTES
25 Double Unders
5 Ground to Overhead (135/95)|(95/65)
(Score is Rounds + Reps)
*Rest at Least 5:00 b/t Efforts
**For both Ground to Overhead, Option for Power or Full / Snatch or Clean & Jerk
Goal – Our baseline test for explosive power and barbell capacity! Lots of room to use a technique that the you prefer whether power or full squat…clean/jerk or snatch. In the workout, fast singles on the barbell that can be sustained.