Warmup: Shoulder and squat prep, band pull aparts, handstand holds if already capable of them
Yes...you can use a rack for this strength work.
Multiple warmup lifts starting with just a bar. This will likely not take anyone 15 minutes. Newer athletes...don't be concerned with hitting any big numbers...use this time to build confidence in the lift with moderate weight.
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Strength: 15 Mins to build up to a 1 Rep Max Power Jerk
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WOD: 3 Rounds for time -
25 Alternating Front Rack Lunge Steps 135/95 – 25 Each Side total = 50
25 Toe 2 Bar
-- Many...if not the majority will have to scale the load on this wod.
Yes...you can use a rack for this strength work.
Multiple warmup lifts starting with just a bar. This will likely not take anyone 15 minutes. Newer athletes...don't be concerned with hitting any big numbers...use this time to build confidence in the lift with moderate weight.
-----
Strength: 15 Mins to build up to a 1 Rep Max Power Jerk
-----------
WOD: 3 Rounds for time -
25 Alternating Front Rack Lunge Steps 135/95 – 25 Each Side total = 50
25 Toe 2 Bar
-- Many...if not the majority will have to scale the load on this wod.
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