Saturday Workout

Warm-Up
3x or 4:00
 
5 Vertical Jumps
5 jumping pull ups or monkey hangs
High knee skip (wall to rig) 
Giant steps (rig to wall) 
Side shuffle ( wall to rig) 
5 arm circles
5 inch worm 
 
Skill 
(Teen/Pre-teen) Introduce Push Jerk (Elementary) Review Push Press (Dip-Drive-Press)
   
 
Wod
Part 1 
Ladder
Minute one: 1 (Teen/Pre-teen)hang power clean PVC-15# OR (Elementary) 1 box jump; (Teen/Pre-teen) 2 jump-over-the-bar Burpees or (Elementary) 2 Box jump overs 
Minute two: 2 (Teen/Pre-teen)hang power clean PVC-15# OR (Elementary) 2 box jumps; (Teen/Pre-teen) 4 jump-over-the-bar Burpees or (Elementary) 4 Box jump overs 
Minute three: 3 (Teen/Pre-teen)hang power clean PVC-15# OR (Elementary) 3 box jumps; (Teen/Pre-teen) 6 jump-over-the-bar Burpees or (Elementary) 6 Box jump overs 
etc. until failure to complete reps in the minute
 
Rest 2 minutes 
 
Part 2
2:00 Jump rope
Rest 2 min. 
1:00 Jump rope 
Rest 1:00 min. 
:30 Jump rope
 
Game 
3x Underhand Backward Medicine Ball Toss for Distance 
 
Limbo 
5 excellent push ups 
Limbo under bar
5 excellent squats