141121 Friday – “Wild Pack of Dogs”

Thanksgiving is right around the corner, what kind of Turkey will you serve. Take a look at Buying Poultry’s Thanksgiving Score below the workout.

 Mobility: Shoulder Mobility.

Skill Practice Warm Up: Spend 10 minutes working up to a challenging 3 rep clean & jerk.

Workout: “Wild Pack of Dogs” – As many rounds as possible in 14 minutes.

6 power snatches (Advanced: 135lbs, Intermediate*: 85lbs, Novice: 55lbs)

30 double unders

10 ground to overhead (same)

30 double unders

100′ bumper plate farmer’s carry (Advanced: 45lbs, Intermediate*: 25lbs, Novice: 15lbs)

30 double unders

*Women’s Rx

Scaling Guide: 2 – 4 rounds.

Coaching Tips: If you have some time before class spend some time working on your feet/ankles. On the double unders try and keep your jumps small and under control (no excessive jumping), the impact will start to add up if you don’t keep your double under technique on point. Remember: your double unders mechanically should look the same as your single unders, no tucking of the knees or “dolphin kicking.”

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Optional Cash Out: None.



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