9/10/2020

STRENGTH:

ON A 20:00 RUNNING CLOCK… Build to 2RM Back Squat (Score is Weight)

WOD:

E3MOM x 15 MINUTES

3 ROUNDS FOR TIME

7 Burpees

5 DB Hang Squat Cleans RX (50/35) CFC1 (35/20)

COOL DOWN FOR RECOVERY 400m Walk Nasal Breathing Only

SCALING *Reps, Loading, Volume*… Back Squat -- For our Strength, we can keep the weight lighter and increase the rep scheme to allow newer or more deconditioned athletes to have more exposure to continuous movement. Burpees -- We are looking for a fast set of 7 Burpees each round, meaning they should be done consistently and unbroken. We can scale back the reps to a number that will allow athletes to move consistently and quickly, or we can scale the movement to a raised surface to take some of the weight out of the Burpee. Hang Squat Cleans -- We are looking for unbroken sets of 5 reps, with a fast cycle time. This means choosing a weight that will allow for these standards