For Nukes

Individual Warm-up:

Complete prior to class.

Group Warm-up:

The Running Warm-up
3 rounds of 10-15 reps of:  
  1. Samson Stretch (15-30 seconds)
  2. Walk: Inside, Outside, Heel, toe
  3. Agility Ladder x2
  4. Jumping Air Squats
  5. Run 10m x5
Warm-up each movement

Announcements/MOB:

  • Are you getting enough protein?
  • Roll out: Shoulders & Upper Back

Skills & Technique: (Click below for links to more info)

Wod:

Nukes
8 minutes to complete:
 
Run 1 Mile
Deadlifts, max reps @ 315/220 lbs
Then, 10 minutes to complete:
Run 1 Mile
Power cleans, max reps @ 225/160 lbs
Then, 12 minutes to complete:
Run 1 Mile
Overhead Squats, max reps @ 135/95 lbs
 
Do not rest between rounds. Post reps completed for each exercise.