General Warmup
1000 meter row
Mobility Session
Work on calf stretches and toes.
The Famous Burgner Warm Up
Above video
Workout Specific Warmup
5 x 5 of power clean, up to 185 lbs (125 lbs), working on linking the reps and overall speed
20 double unders after each set
Workout
As many rounds and reps in 10 minutes of:
15 ground to shoulder, 95 lbs (65 lbs)
30 double-unders
No one goes up. Get a lot of reps. This is a qualification workout for the OC Throwdown. Some of your teammates are going to be going to California in January to compete in this event.
Yes, it's normally a weight that you would do a power snatch with at that rep count. So do a muscle or power clean, make sure that your elbows are getting in front of the barbell and really try to make your transitions fast.
"If you want to be happy, be."
- Leo Tolstoy
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