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DESCRIPTION

STRUCTURE: Athletes will complete 7 Rounds For Time of

7 Box Jump Overs

7 Power Cleans

7 Toes to Bar

7 Front Squats

7 Bar-Facing Burpees

7 Push Jerks

7 Pull Ups

STIMULUS: “SNEAKY SEVENS” is a Threshold workout.

STRATEGY: Athletes should be able to complete each movement in under 0:30.

SCALING: If needed athletes can reduce reps or load to make sure they complete each movement in under 0:30.

SCORING: Athletes’ score will be the Time it takes them to complete the workout. Athletes should aim to finish the workout in 15-25 Minutes.

EFFICIENCY TIPS

“SNEAKY SEVENS”

-Athletes should move at a consistent pace on Box Jump Overs and Bar-Facing Burpees that allows for some recovery

-1-2 quick sets on Toes to Bar and Chest to Bar Pull Ups

-Athletes should aim for unbroken sets on Front Squats and Push Jerks

-Quick transitions between movements

WOD

“Sneaky Sevens” (Time)

“SNEAKY SEVENS”

7 Rounds For Time:

7 Box Jump Overs

7 Power Cleans

7 Toes to Bar

7 Front Squats

7 Bar-Facing Burpees

7 Push Jerks

7 Pull-ups

27 min Time Cap

RX+-30/24″, 135/95#, Chest to Bar PU

RX -24/20″, 115/75#

50-59-20/16″, 95/65#, Hanging KR, Jumping Pull Ups

60+ -Step Overs, 75/55#, Sit Ups, Burpee Step Over, Ring Rows

Basics- 3 Rnds, PVC/BB, Step Overs, Sit Ups

Burpee Step Over, Ring Rows